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Hydration is perhaps one of the most underestimated aspects of sport. Keeping in mind that most of the weight we lose during training is in the form of liquids, it seems obvious how essential it is to rehydrate the body after loss.

When we do water sports, we underestimate hydration even more, and when you compare it to other sports, you are not aware of how much water you lose in the pool. For example, when you sweat and are hot from a race or football game, the first reaction is to drink cold water, if only to cool off. Find out now why hydration is also essential if you swim often.

The relevance of hydration for swimmers

It may seem ironic, but it is very simple to dry out while swimming. You will be able to be surrounded by water, but your body does not receive it in its organism. Actually, in about 30 minutes you could dry off in the pool. The hot water temperature next to the humidity levels can further speed up the dehydration process.

That's why you're more likely to suffer from dehydration if you swim - what kind of dehydration are you talking about? The most obvious drawback is the high probability of cramping. The creation of an imbalance in the water interrupts the process of muscular contraction and, therefore, cramps are generated. This can also cause sudden temperature changes in your body, heart overload and feelings of weakness, such as dizziness or nausea. This means that, inevitably, failure to hydrate our body before, during and after exercise will affect our performance and restoration.

How can we avoid drying out while swimming?

Dehydration in swimming can be avoided in 2 ways: first, stay hydrated throughout the day. Drink multiple glasses of water hours before swimming and a glass half an hour before entering the pool.

Secondly, always keep a bottle of water (one or a half litres) close by at all times when you are in the pool. Once in the water, replenish the fluid loss by drinking water about every 15 minutes. Thirty minutes after you leave the pool, take another drink of water. Remember, you must never get thirsty.

What should we put in the bottle? In general, mineral water is the best choice, although there are plenty of ready-made products on the market or you can prepare them at home. Instead of advising you on a particular brand, our advice is to learn to read the labels.

Make sure your drink tastes good and you don't have to have a bad drink to get hydrated. You should also look at the amount of carbohydrates it contains, about eight percent would be convenient. Don't forget that it is simple to digest and does not contain artificial colorants.

If, on the other hand, you prefer to prepare your isotonic drink at home, here we show you a very valid recipe:

  • 500-1000ml of water
  • Orange juice or squeezed lemon juice
  • A salt pizza
  • Two to four sachets of sugar

Finally, there is something you must have in your psyche to avoid any problems: never wait until you are thirsty to drink water. Remember that the feeling of thirst is an alarm that jumps in your body to tell you that you need to be hydrated of liquids and minerals urgently. This liquid deceives the sensory receptors in your body and thus prevents you from continuing to feel thirsty. Remember that it is better to drink a small amount of water many times over than a smaller amount of water in large amounts.

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