6 Ways To Keep Swimmers Hydrated

By Seren Jones, Swimming World College Intern

It’s difficult to keep swimmers hydrated. We spend more time in water than the average human being. We bathe, wash, recover, train, and compete in water. We pretty much live in the substance. However, I’ve found that over the years of my swimming career, consuming enough water has always been a struggle for myself and my teammates.

Water makes up around 60 percent of our body mass and 75 percent of our muscle mass. Water is essential for an athlete to perform optimally. It maintains our body temperature, lubricates joints, and helps transport nutrients around the body for both energy and health.

Because being in the water is our main source of exercise, we don’t realize how much we sweat and when we’re actually thirsty. it’s way easier to go without a drink in the pool than it is while exercising on dry land.

If you have trouble stomaching the recommended dosage of water, know it is possible to stay hydrated without having to depend solely on water. Twenty percent of our water intake is derived from foods, proving that there are supplements to chugging water.

Here are 6 ways to maintain a hydrated lifestyle:

1. Eat Foods That Have High Water Content

You’d be surprised how much food consists of mainly water. Natural whole foods such as oatmeal, lettuce, tomatoes, broccoli, celery and cucumbers all contain high water content. In fact, fruit and vegetables are 80 to 90 percent water, which should make it way easier to stay hydrated. You don’t even have to cook them, you can just snack on the go. Easy.

2. Mix Up Your Drinks

I’m not talking about mixing your pina colada, but rather drinking other liquids other than just water. For example, low fat milk, sport drinks, coconut water, and even coffee all consist of high water content. Although caffeine is dehydrating, the water in coffee makes up for the effects, leaving you even more hydrated than you originally were. But consuming 500 milligrams of caffeine per day (three to five cups of coffee) does in fact increase the chances of dehydration. So go easy on the Starbucks.

3. Don’t Raise A Glass

This time I am talking about alcohol and its ability to severely dehydrate. Alcohol decreases the body’s production of anti-diuretic hormone, which is used by the body to reabsorb water. With less anti-diuretic hormone available, your body loses more fluid than normal through increased urination, leaving you dehydrated.

4. Consume Soups And Smoothies

Soups and smoothies are quick and easy ways to stay hydrated if you find yourself short on time (as many college swimmers do). Brothy soups contain nutrients as well as sodium, which is a significant electrolyte that needs replacing after our long intensive workouts. Smoothies, of course, contain fruit, which are high in water content. Not only do they aid in hydration, the products are healthy and easy to prepare.

5. Eat Foods That Absorb Water

Quinoa, rice, oatmeal, pasta are all foods that soak up water, which aids in your body’s absorption of food during digestion.

6. Avoid Excess Salt

Too much salt in your diet can lead to dehydration. According to the National Academy of Sciences’ Food and Nutrition Board, your sodium intake should be half a teaspoon per day, with a maximum of one teaspoon per day. However, most Americans go beyond the recommended daily amount of sodium due to the hidden salt that lives in the majority of processed foods packed with preservatives. Avoid frozen pre-made meals, as well as fried dishes.

Name*

Email*

Welcome to our community. We invite you to join our discussion. Our community guidelines are simple: be respectful and constructive, keep on topic, and support your fellow commenters. Commenting signifies that you agree to our Terms of Use

Name*

Email*

1 Comment

Oldest

Newest Most Voted

Inline Feedbacks

View all comments

Mary Drake Anderson

9 years ago

Koen