HYDRATION

Most swimmers are dehydrated. 90% of the water in the body comes from liquid intake, 30% from food and 10% from other sources.

During training it is important to stay hydrated and in order to do this, it is recommended to drink 1-2 litres of fluid per hour as you can lose 90% of the water in the body by sweating.

Caffeinated drinks eg: coke should be avoided as caffeine is a diuretic and it is important to watch the sugar intake.

Ideal drinks include squash, fruit juice, water or sports drinks.

Sports drinks are good to use when training but they should be avoided when inactive.

It is advisable to fill a 2 litre bottle with fluid at the beginning of the day to drink throughout the day, every ½ hour is ideal. This is in addition to drinks for training.