Here is a post from Heather Heefner, one of our instructors and a
TCU Masters student in Exercise Science, on the importance of
hydrating. People, even including competitive swimmers, don't
think about the fluid loss that occurs during swimming because you
cannot see it the way you would exercising on land. If you'd
like to learn more about the nutritional services Heather can offer
you, please feel free to call us or visit her
"Hydration is incredibly important
when exercising, or even when living in Texas in the summer! When
you are adequately hydrated your body is able to metabolize more
efficiently, you can think clearer, and you will perform better. It
is incredibly important to begin exercise well-hydrated and to
hydrate within the hour before training or races. If you are
thirsty, you are already dehydrated–do not get to this
Dehydration can negatively affect
performance, cause early fatigue, or lead to electrolyte
It is important to hydrate during
exercise as well as after exercise–replace sweat loss
as soon as possible!
To stay hydrated during exercise make
sure that you are drinking throughout the day and including fluid
with all of your meals.
Water can be utilized if your
exercise is under 60 minutes, but after 60 minutes, a sports drink
will be necessary to replace the fluid as well as the electrolytes
lost through sweating.
The easiest way to tell if you are
hydrated is with the urine test! If your urine is
clear…you’re in the clear!
Below are some specific guidelines
for adequate hydration
2-3 hours prior: 16-20 oz.
10 minutes prior: 5-10 oz
Every 15-20 minutes: 5-10 oz fluid
(depending on sweat rate)
17-24 oz fluid for every pound
1 gulp= 1 oz
In extreme heat (aka Texas summers)
salt pills may be necessary to prevent dehydration and electrolyte
Bring a water bottle with you
everywhere you go and sip on it frequently throughout the
Hydration is one of the most
important (yet most forgotten) components of training. Don’t
let dehydration keep you from performing your best!"