💧Drink Up! How Hydration Impacts Your Speed & Endurance

^{Why Hydration Matters}

Water makes up over 70% of your muscles, and even mild dehydration can negatively impact speed, endurance, and power. Unlike land sports, where sweat loss is obvious, swimmers don’t always feel thirsty—but that doesn’t mean dehydration isn’t happening.

Here’s how it affects your body:

✅ Muscle Fatigue: Less oxygen and nutrients reach your muscles, making them tire faster.
✅ Slower Recovery: Dehydration reduces your ability to flush out waste products, increasing soreness.
✅ Higher Heart Rate: Your heart works harder to circulate blood, making training feel more exhausting.
✅ Increased Risk of Cramps: Fluid loss throws off electrolyte balance, leading to muscle tightness.

Bottom line: Staying properly hydrated helps maintain endurance, strength, and mental focus—three things every swimmer needs.

^{Hydration Guidelines}

So, how much water do you actually need? Here’s a simple breakdown:

📌 Before Training or a Race:

• Drink 16-20 oz (500-600 ml) of water or sports drink 2-3 hours before.

• Have another 8-10 oz (250-300 ml) 30 minutes before.

📌 During Training:

• Drink 7-10 oz (200-300 ml) every 15-20 minutes depending on intensity.

• If training is longer than an hour, use electrolyte drinks to replace lost sodium and potassium.

📌 After Training or a Race:

• Rehydrate with 16-24 oz (500-750 ml) per pound of sweat lost.

• A good indicator? Check your urine color—light yellow means hydrated, dark means drink more!

Pro Tip: Hydration isn’t just about what you drink before training—it’s a 24/7 commitment. Keep sipping water throughout the day to stay ahead.

^{Electrolytes: The Key to Smart Hydration}

Hydration isn’t just about water—electrolytes (sodium, potassium, calcium, and magnesium) help maintain fluid balance and prevent cramps.

Here’s how to make sure you’re getting enough:

🥛 Best Fluids: Water, coconut water, sports drinks (low sugar), electrolyte tablets.

🍌 Electrolyte-Rich Foods: Bananas, yogurt, nuts, leafy greens, pretzels.

🚫 What to Avoid: Energy drinks, excessive caffeine, and sodas—they dehydrate more than they hydrate.

^{Fine-Tune With Video Analysis}

Want to see exactly where you’re losing time?
📹 Reviewing race footage can pinpoint where you slow down or mis-time your final stroke.
➡️ Need help analyzing your finishes? Check out our video analysis packages here.

^{Myth vs. Fact}

💭 Myth: 

"You don’t sweat in the water, so you don’t need to drink as much."

✅ Fact: 

Even though you don’t feel it, you DO sweat while swimming! Water cools your skin, masking the sensation, but your body is still losing fluids. That’s why staying hydrated before and after training is essential.

^{Fuel Up! (Nutrition Spotlight)}

Hydration isn’t just about drinking more water—what you eat plays a big role too! Some foods naturally help keep you hydrated and replenish lost electrolytes. Here are a few great options to add to your diet:

💧 Best Hydrating Foods:

• Watermelon (92% water) – Refreshing and packed with natural electrolytes.

• Cucumber (95% water) – A great snack that also provides important vitamins.

• Oranges & Citrus Fruits – High in vitamin C and potassium, which helps retain fluids.

• Leafy Greens – Spinach and lettuce provide hydration along with essential minerals.

• Coconut Water – Naturally rich in potassium and a great alternative to sports drinks.

Try This: Start your day with a smoothie made from coconut water, bananas, and spinach—it’s a hydration powerhouse!

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