Thursday, January 5, 2012

Hydration During Training

Most swimmers only replace 30%-70% of fluids lost during training; 1-3 litres of sweat per hour can be lost in public pools.

A 1% loss in body weight through fluid brings about deteriorating performance - anything over a 3% loss and the participant's health is at risk.

It is therefore vital that swimmers have at least 500mls of fluid 1-2 hours before training or competition and another 250mls/500mls in the immediate 30 minutes prior to training/competition. Aim for swimmers to have at least 200-250mls every 20 minutes of high intensity training.

It is important that swimmers - regardless of age or level bring a water bottle with them to practice - and it is important that they drink during practice and after practice.  There is a water jug on deck that they may use to fill their water bottles or there are water fountains located on the top level of DeNunzio and on the pool deck at Dillon in which swimmers may fill their water bottles. 

Please make sure that your swimmer has a water bottle as we move into the new year.

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