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The
Importance Of Fluid Replacement
During
Training For Age Group Swimmers
By Dr. Keith B. Wheeler, Ph.D. and Angeline M. Cameron
Question: Can age group swimmers dehydrate during
a 1 1/2-hour swimming workout? Does the temperature of the
water alter the situation? How often, how much, and what
should a swimmer drink to prevent dehydration?
Answer: Yes, dehydration, or a lowering of
body-water levels significantly below normal, can occur in swim
workouts of 45 minutes or longer. The body continues to lose
water through sweat even when submerged in water. Also, a lot
of additional water is lost through increased breathing.
The temperature of the water can affect the amount of water
loss, with higher water temperatures causing greater body-water
losses. Although research hasn’t been done specifically
with varying water temperatures, similar changes in body-water loss
occur when air temperatures varies. Water loss in sweat
increases approximately 13% for each degree centigrade (7% per
degree Fahrenheit) increase above ambient air
temperature. Thus, if a swimmer normally loses 2 pounds of
weight (body water) during a 1 1/2-hour workout at a given
temperature, a 5 degree F increase in water temperature would
increase the body-water losses to 3 pounds. In the warmer
water, the swimmer would need to drink an additional 16 ounces of
fluid to maintain the same hydration level as in the cooler
water.
Swimmers should plan to drink 16 ounces of fluid for each
pound of weight lost during a workout. Fluid should be drunk
over an entire workout, that is, 8 ounces of fluid should be
drunk every 15 minutes. Water is a good
source of fluid; however, glucose-polymer-electrolyte solutions
such as EXCEED (R) Fluid Replacement & Energy Drink have been
proven superior to plain water in maintaining body-water balance
during many forms of exercise. Drinks containing simple sugar
such as colas, thirst quenchers, and fruit juices, should
not be drunk during a workout.
SWIM PARENTS
Published by The American Swimming Coaches
Association
5101 NW 21 Ave., Suite 200
Fort Lauderdale FL 33309
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