Teaching Tuesday: HYDRATION! HYDRATION! HYDRATION!

For athletes that burn an incredibly high amount of calories every day, staying hydrated is crucial for proper recovery and training performance. It is important to be aware of when you are dehydrated, as well as keep a consistent plan for hydration throughout each day. Once you develop a routine with hydration, you will start to see how much easier it is to feel better in training and everyday life.

Plain water is a great way to stay hydrated, but many other foods also contain water and make the intake of water more flavorful. Here are a few foods that contain water:

  • watermelon
  • grapes
  • yogurt
  • oatmeal
  • grapefruit

Signs of dehydration:

  • Thirst
  • Urine test: Anything darker than a light yellow color means that you might need to drink more water, and athletes should have at least 2 tests per day with clear to a light yellow color in order to "pass"
  • Fatigue
  • Stress
  • Heat cramps
  • Muscle spasms
  • Dizziness

How much water is enough for athletes during training?

  • Drink 16-20 ounces of water about 4 hours before a workout
  • Drink 3-8 ounces every 15 minutes during a workout

To read more, here are a few helpful links about proper hydration:

  • https://swimswam.com/hydrate-the-healthy-way-hydration-for-swimmers/
  • https://www.swimmingworldmagazine.com/news/hydration-for-swimmers/

 

 
    
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