Stay Hydrated

BY KATHLEEN WOOLF, PhD, RD//Correspondent
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.