DOES SWIMMING DEHYDRATE YOU?
Surprisingly, Yes it Does
It sounds ridiculous, given that it literally involves moving through water, but swimming is incredibly dehydrating work. Unlike most gym equipment and other sporting activities, swimming taxes every muscle in the body. You’re moving your legs, arms, and torso to make it from one end of the pool to the other, compared to something like cycling, which primarily utilizes your leg muscles.
All those muscles exerting at once causes your body to sweat profusely, despite the cooling effects of the water, and that means dehydration.
This article will explore the dehydrating effects of swimming and what you should do to avoid it.
The Effects of Dehydration
The body sweats to cool itself down, and while the pool water does contribute to body cooling, it doesn’t stop your body from sweating. The intense physical exertions caused by swimming increase your body temperature, so as far as your body’s concerned, those physical exertions are making it hot, and the only way it knows how to fix it is by sweating.
The problem is we don’t notice how much we’re sweating because the pool water washes it off immediately. Keeping up your hydration during workouts is incredibly important, as dehydration can lead to:
- Headaches
- Lowered Blood Volume & Pressure
- Heat Injuries
- Muscle Spasms & Seizures
Fluids to Upkeep Your Hydration
We all know that sports drinks replace electrolytes and are considered the go-to drink when working out, but the truth is a little more nuanced than that. According to a study done by Harvard, sports drinks are ideal for rigorous workouts of an hour or longer, but anything less and the cons outweigh the pros.
Sports drinks contain about 21 grams of sugar compared to sodas which contain about 39 grams. It may be only about half the sugar, but unless you’re rigorously pushing yourself, it’s typically a better idea to stick with water and allow your body to replenish the electrolytes on its own. To do otherwise might load your body with unnecessary fat and harm your swimming performance.
Pay Attention to How Thirsty You Are
Just because you’re on a tear doing laps in the pool doesn’t mean you shouldn’t be taking short breaks. It’s difficult to tell how dehydrated you are when you’re not drenched in your own sweat, which is exactly why you should be paying special attention to your thirst levels if you’re engaged in competitive swimming.
Keep a bottle of water or a sports drink (depending on how long you plan on working out) near the edge of the pool, and take a drink every 15 minutes or so. Just because you can’t feel how dehydrated you are doesn’t mean your body isn’t quietly suffering.
Heat Illness
Heat illness is a catch-all term for the many health-related problems that can occur from the body’s inability to regulate its heat levels. The results of heat illness can include:
- Heat cramps
- Heat exhaustion
- Heat syncope
- And heat stroke
Again, you would be forgiven for thinking the pool water is enough to keep your body safe from heat-related injuries, but it’s not. Our inability to accurately gauge how exhausted our body is in the water makes heat illness a very real threat. The best way to stave off heat illness is to regularly replenish liquids.
Prevent Dehydration During Swimming Sessions
Does swimming dehydrate you? It absolutely does. Proper hydration is essential for optimal physical performance and overall health, especially for swimming. The physical demands of the sport can lead to significant fluid loss through sweat, resulting in reduced endurance, strength, and coordination.
You should be maintaining fluid levels during practice by taking small breaks to drink at the side of the pool. Water is generally the best choice for hydration, but sports drinks are the better choice for prolonged or intense exercise sessions. You should monitor your thirst levels closely and remember to drink every 15 minutes or so, even if you don’t feel thirsty at the time.
Finally, proper hydration also prevents heat illness. In order to maintain optimal physical performance and avoid health complications, it’s essential to prioritize liquid consumption.