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Stay Hydrated
 BY KATHLEEN WOOLF, PhD, RD//Correspondent
As a swimmer, you spend your workouts surrounded by
water. Surprisingly, swimmers are at increased
risk of dehydration. Adequate fluid is
needed inside your body to function as a
coolant. Consume fluids before, during and after
exercise to ensure success in the
pool. Follow these guidelines to ensure
that you are always well-hydrated.
HOW MUCH AND WHEN?
·
Drink at least 2 cups (16 ounces) of fluid, preferably water, about
two hours before exercise. Fifteen minutes
before exercise, drink one-half to a cup of water.
·
During exercise, drink about 6-12 ounces every 15-20
minutes. An average “gulp” is
about one ounce. When your workouts are
less than an hour, plain water will keep you
hydrated. When your workouts are more than
an hour, consume a sports beverage that contains fluid, carbs and
electrolytes. Soda and fruit juices should
not be consumed because they contain too many carbs for hydration
during exercise and may lead to stomach discomfort.
·
After exercise, replace fluids as quickly a
possible. For every pound of body weight
lost during a workout, drink three cups of
fluid.
·
Drink fluids at regular intervals throughout the
day.
HOW DO I MONITOR HYDRATION?
·
Check your urine color first thing in the
morning. When well-hydrated, urine is pale
yellow and does not have a strong
odor. Dark yellow,
infrequent urine suggests dehydration.
·
Don’t rely on thirst. Instead, drink
before you feel thirsty. If you are
thirsty, it is too late.
ENERGY DRINKS: NOT A GOOD
CHOICE!
Energy drinks are popular among teenagers and young
adults. They are marketed as a quick way to
boost mental energy and improve
performance. These beverages are NOT
appropriate for fluid replacement during
exercise. They are full of caffeine and
other stimulants that may make you feel jittery and lead to
dehydration. They also contain too many
carbs to be used for fluid replacement and may lead to stomach
distress if consumed too close to the beginning of exercise.
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