Whether you’re swimming laps of the pool or simply learning how to float, hydration is key to swimming success! Drinking water is essential before, during and after physical activity.
Today’s Tuesday Tips post will explore the importance of hydration, as well as recommendations provided by the NHS in its Eatwell Guide.
Why is hydration important?
The human body is made up of approximately 60 to 70% water — infants generally around 70%, children around 65%, adults around 60%. With such a high percentage of our body made up of water, it plays a crucial role in keeping us healthy and energised.
Staying hydrated allows our body to perform at its best, with water central to a multitude of bodily processes. Functions of water throughout the body include supporting the transportation of oxygen and carrying away waste products. Removing waste products is essential in preventing muscle cramps and fatigue.
If you are dehydrated, this could show in various forms, including:
- Dark yellow urine
- Fatigue
- Dry mouth/tongue
- Headaches
- Muscle cramps
- Dry skin
So, how much should we drink?
Recommendations from the NHS suggest we should drink 6 to 8 glasses of fluid each day, in accordance with the Eatwell Guide. This should ideally start in the morning and continue steadily throughout the day.
The NHS recommends increasing fluid intake when in a hot environment, or if you are physically active for long periods of time. This includes the pool! It is therefore strongly recommended for swimmers to have access to water. This is especially important for swimmers in higher grades who are covering a greater distance in classes.
How can I include this in my lessons?
- Before your lesson: Drink one glass of water 30 minutes before swimming. This allows you to perform at your best throughout the lesson.
- During your lesson: You should be encouraged to take small sips of water between sets or drills, to maintain energy levels.
- After your lesson: You should drink one glass of water 30 minutes post-lesson to aid in muscle recovery.
Final remarks
Hydration is one of the easiest ways to boost swimming performance, so make sure to grab your water bottle for your next class!
Today, we’ve explored the importance of hydration in relation to physical activity. The NHS and its Eatwell Guide recommend we drink 6 to 8 glasses of fluid each day. Water consumption should be increased when physically active. For more information, please visit the NHS website.
If you are concerned about anything discussed in the blog post, please speak with an appropriate healthcare professional.
