Fluid Facts

WHY

Contrary to popular belief, swimmers do lose fluid whilst training. Swimming is not usually considered to be 'sweaty sport' since the surrounding water can mask the effects of any water losses. However, since the atmosphere in most swimming pools is extremely hot and humid, training and competing in such conditions can lead to large sweat loss and dehydration. Dehydration impairs performance and will reduce your ability to train hard.

Researchers at the Colorado International Centre of Aquatic Research found that swim training produced similar effects to those of land training. They noted that body temperature became elevated during three hours of swimming training (water temperature 26 degrees). In addition, there was a decrease in the volume of the swimmer's blood. This was because the watery part of the blood (plasma) is reduced when you sweat. As a result the blood becomes thicker and causes the heart to work harder to circulate the bloood, oxygen and other nutrients. This is one of the reasons why training in the heat seems like extra hard work and you tire more easily!

If you do not want your performance to suffer then you must drink regularly during training and over competitions, in order to replace the fluid you are losing.

DEHYDRATION CHECKS

Performance can suffer when a swimmer loses as little as 2% of body weight through dehydration.

Check the list to see how a small lost of fluid during training can negatively affect your performance.

WEIGH YOURSELF

(in costume only) before taking a training session and immediately after the session (when towel dried) A weight loss of 1kg is equivalent to 1 litre of sweat. From this you can work out how much fluid you are losing. You should be drinking this quantity of fluid during the session.

THE PEE TEST

involves monitoring your urine! If you are vitising the toilet regularly, producing lots of urine and it is clear in colour then you are well hydrated. If you are not "paying a visit" as often as normal and notice that your urine is dark in colour, smelly, and there is not much of it, then you are dehyrated, and need to drink as a matter of urgency!

THIRST

is a very poor indicator of the need to drink. By the time you are thirsty you may already be dehydrated. Some people can lose 2% of their body weight before feeling thirsty. By this time their performance may already have sufferered. The message is, do not relay on thirst to remind you to drink. You must drink before you are thirsty.

WHEN

The trick is to drink little and often. Start before training by maintaining an adequate fluid intake through the day. Prior to working out, drink a half to one pint of fluid. You may have to practice drinking smaller amounts to start with and gradually build up to this amount. Your body will quickly become accustomed to the feeling.

During the workout, stop at regular intervals and drink small amounts and often (ie 150-250mls every 15 minutes) rather than huge gulps with big gaps inbetween! These 'drink stops' must be agreed with your coach. To minimise disruption to the session, always take your bottle onto the pool side and leave it at the end of the lane within easy reach.

Continue to drink after the session. Remember that you will need to rehydrate during this time. It is no use stopping at the pub for a quick drink on the way home!

You need to plan your drinking strategy each day. This may involve taking another drinks bottle with you for use at the end of the workout. Don't get caught short!

WHAT

Years ago scientists recommended that drinking water was the best way to replace fluid lost during workouts. However, recent research has shown that certain drinks replace fluid faster than water.