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Stay Hydrated
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.
Kathleen Woolf, PhD, RD is a
registered dietitian and a member of the American Dietetic
Association, the Sports, Cardiovascular and Wellness Nutritionist
Dietetic Practice Group, and the American College of Sports
Medicine. She is an assistant professor in the Department of
Nutrition at Arizona State University.
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