Nutrition - "(De)hydration Station"

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 website here .

"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 point!

Dehydration can negatively affect performance, cause early fatigue, or lead to electrolyte imbalances.

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. fluid
  • 10 minutes prior: 5-10 oz fluid

During exercise:

  • Every 15-20 minutes: 5-10 oz fluid (depending on sweat rate)


  • 17-24 oz fluid for every pound lost


  • 1 gulp= 1 oz
  • In extreme heat (aka Texas summers) salt pills may be necessary to prevent dehydration and electrolyte imbalances
  • Bring a water bottle with you everywhere you go and sip on it frequently throughout the day


Hydration is one of the most important (yet most forgotten) components of training. Don’t let dehydration keep you from performing your best!"