Water plays a crucial role in exercise, especially for thermoregulation (the ability to maintain body temperature at normal levels). Dehydration is the most common occurrence, rather than over hydration. And not only does the water itself have a big importance, but also the electrolytes. They distribute the various water compartments in the body, such as sodium. Any disturbances in the balance of electrolytes in body fluids can interfere with performance.
It is difficult for swimmers to know and feel how they sweat because of the constant water submersion. The truth is that swimmers tend to sweat a significant amount even when they are in the water. The goal is to maintain body weight before and after workouts. If you have lost weight, that usually is an indication of more loss of liquids through sweat. Here are some statistics to keep in mind:
- Fluid loss equal to as little as 1% of body weight (BW): associated with and elevation in core temperature during exercise.
- Fluid loss of 3-5% of BW: results in cardiovascular strain and impaired ability to dissipate heat.
- Fluid loss of 7% of BW: collapse is likely.
The scary part is that it’s easy for athletes to dehydrate 2-6% during workouts. Now, if weight loss is seen after practice, for every 0.45kg of loss, 0.5L of water should be replaces before the next workout.
What about electrolytes?
Our sweat contains electrolytes, which is where the salty taste comes from the sodium. It also contains chloride and to a smaller extent potassium. Many people ask me if sport drinks, such as Powerade and Gatorade is necessary. To be honest, there is no right answer to that question. The body does not need it for the first 45-60 minutes of exercise depending on the intensity. That statement is taking in account adequate amount of fluids before and during practice. Everyone is different and react differently to those drinks. The benefits are the quick carbohydrate supply when fatigue starts kicking in after one hour.
Here are some guidelines from the National Strength & Conditioning Association regarding fluid replacement:
Before Practice
- 0.5L, 2h before workout
During Practice
- Drink cool beverages (about 50-70°F, or 10-21°C)
- Have fluids available at all time.
- Drink frequently (6-8 ounces, or 177-237ml every 15 minutes). Do not wait until you feel thirsty – then it’s too late.
After Practice
- Replenish at least 0.5L for every 0.45kg weight lost. Weight should be regained before next workout (important during Christmas training or training camps).
- The ideal fluid replacement is water, but the beverage depends on the duration and intensity of the workout, the environment, and the athlete.
So, always keep a water bottle next to you. Water is your friend, not to just swim in but to staying fresh and fast.
Posted from http://swimmerstrength.com/
1. Eat breakfast. Start races on the right foot by eating something first thing in the morning. Muscles and metabolism will get the carbohydrate and energy boost they need.
. Focus on carbohydrates. These are the body’s first food resources for energy. Go for slow digesting carbs like oats, whole grain bread or bagels or starchy vegetables. When opting for pasta, hold the fatty sauces like Alfredo. Instead, go for marinara or a low-fat option.