{"id":738,"date":"2023-03-27T14:43:35","date_gmt":"2023-03-27T18:43:35","guid":{"rendered":"https:\/\/swimmirror.com\/blog\/?p=738"},"modified":"2023-10-23T11:10:11","modified_gmt":"2023-10-23T15:10:11","slug":"does-swimming-dehydrate-you-2","status":"publish","type":"post","link":"https:\/\/swimmirror.com\/blog\/does-swimming-dehydrate-you-2\/","title":{"rendered":"DOES SWIMMING DEHYDRATE YOU?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-flat ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swimmirror.com\/blog\/does-swimming-dehydrate-you-2\/#Surprisingly_Yes_it_Does\" >Surprisingly, Yes it Does<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swimmirror.com\/blog\/does-swimming-dehydrate-you-2\/#The_Effects_of_Dehydration\" >The Effects of Dehydration<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swimmirror.com\/blog\/does-swimming-dehydrate-you-2\/#Fluids_to_Upkeep_Your_Hydration\" >Fluids to Upkeep Your Hydration<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swimmirror.com\/blog\/does-swimming-dehydrate-you-2\/#Pay_Attention_to_How_Thirsty_You_Are\" >Pay Attention to How Thirsty You Are<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swimmirror.com\/blog\/does-swimming-dehydrate-you-2\/#Heat_Illness\" >Heat Illness<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swimmirror.com\/blog\/does-swimming-dehydrate-you-2\/#Prevent_Dehydration_During_Swimming_Sessions\" >Prevent Dehydration During Swimming Sessions<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Surprisingly_Yes_it_Does\"><\/span>Surprisingly, Yes it Does<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>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\u2019re 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.<\/p>\n<p>&nbsp;<\/p>\n<p>All those muscles exerting at once causes your body to sweat profusely, despite the cooling effects of the water, and that means dehydration.<\/p>\n<p>&nbsp;<\/p>\n<p>This article will explore the dehydrating effects of swimming and what you should do to avoid it.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Effects_of_Dehydration\"><\/span>The Effects of Dehydration<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-745\" src=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/trapizius-spasm-2023-01-31-23-37-43-utc-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/trapizius-spasm-2023-01-31-23-37-43-utc-300x200.jpg 300w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/trapizius-spasm-2023-01-31-23-37-43-utc-768x513.jpg 768w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/trapizius-spasm-2023-01-31-23-37-43-utc.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>The body sweats to cool itself down, and while the pool water does contribute to body cooling, it doesn\u2019t stop your body from sweating. The intense physical exertions caused by swimming increase your body temperature, so as far as your body\u2019s concerned, those physical exertions are making it hot, and the only way it knows how to fix it is by sweating.<\/p>\n<p>&nbsp;<\/p>\n<p>The problem is we don\u2019t notice how much we\u2019re sweating because the pool water washes it off immediately. Keeping up your hydration during workouts is incredibly important, as dehydration can lead to:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Headaches<\/li>\n<li>Lowered Blood Volume &amp; Pressure<\/li>\n<li>Heat Injuries<\/li>\n<li>Muscle Spasms &amp; Seizures<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Fluids_to_Upkeep_Your_Hydration\"><\/span>Fluids to Upkeep Your Hydration<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-744\" src=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/thirsty-athlete-drinking-after-long-run-in-new-yor-2021-09-04-15-13-39-utc-300x198.jpg\" alt=\"\" width=\"300\" height=\"198\" srcset=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/thirsty-athlete-drinking-after-long-run-in-new-yor-2021-09-04-15-13-39-utc-300x198.jpg 300w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/thirsty-athlete-drinking-after-long-run-in-new-yor-2021-09-04-15-13-39-utc-768x507.jpg 768w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/thirsty-athlete-drinking-after-long-run-in-new-yor-2021-09-04-15-13-39-utc.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>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, <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/sports-drinks\/\" target=\"_blank\" rel=\"noopener\">sports drinks are ideal for rigorous workouts of an hour or longer, but anything less and the cons outweigh the pros<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<p>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\u2019re rigorously pushing yourself, it\u2019s 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.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Pay_Attention_to_How_Thirsty_You_Are\"><\/span>Pay Attention to How Thirsty You Are<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-742\" src=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/digital-timer-counter-on-tablet-2022-12-15-22-10-36-utc-300x158.jpg\" alt=\"\" width=\"300\" height=\"158\" srcset=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/digital-timer-counter-on-tablet-2022-12-15-22-10-36-utc-300x158.jpg 300w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/digital-timer-counter-on-tablet-2022-12-15-22-10-36-utc-768x405.jpg 768w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/digital-timer-counter-on-tablet-2022-12-15-22-10-36-utc.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Just because you\u2019re on a tear doing laps in the pool doesn\u2019t mean you shouldn\u2019t be taking short breaks. It\u2019s difficult to tell how dehydrated you are when you\u2019re not drenched in your own sweat, which is exactly why you should be paying special attention to your thirst levels if you\u2019re engaged in competitive swimming.<\/p>\n<p>&nbsp;<\/p>\n<p>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\u2019t feel how dehydrated you are doesn\u2019t mean your body isn\u2019t quietly suffering.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Heat_Illness\"><\/span>Heat Illness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-743\" src=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/the-heat-wave-causes-sweat-during-the-summer-2022-05-03-22-45-55-utc-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/the-heat-wave-causes-sweat-during-the-summer-2022-05-03-22-45-55-utc-300x200.jpg 300w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/the-heat-wave-causes-sweat-during-the-summer-2022-05-03-22-45-55-utc-768x512.jpg 768w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/the-heat-wave-causes-sweat-during-the-summer-2022-05-03-22-45-55-utc.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><a href=\"https:\/\/www.dir.ca.gov\/dosh\/etools\/08-006\/whatis.htm\" target=\"_blank\" rel=\"noopener\">Heat illness<\/a> is a catch-all term for the many health-related problems that can occur from the body\u2019s inability to regulate its heat levels. The results of heat illness can include:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Heat cramps<\/li>\n<li>Heat exhaustion<\/li>\n<li>Heat syncope<\/li>\n<li>And heat stroke<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Again, you would be forgiven for thinking the pool water is enough to keep your body safe from heat-related injuries, but it\u2019s 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.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Prevent_Dehydration_During_Swimming_Sessions\"><\/span>Prevent Dehydration During Swimming Sessions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-741\" src=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/bigstock-Asian-Man-In-Hat-And-Goggles-D-469041313.jpg\" alt=\"\" width=\"1000\" height=\"666\" srcset=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/bigstock-Asian-Man-In-Hat-And-Goggles-D-469041313.jpg 1000w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/bigstock-Asian-Man-In-Hat-And-Goggles-D-469041313-300x200.jpg 300w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/04\/bigstock-Asian-Man-In-Hat-And-Goggles-D-469041313-768x511.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/>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.<\/p>\n<p>&nbsp;<\/p>\n<p>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\u2019t feel thirsty at the time.<\/p>\n<p>&nbsp;<\/p>\n<p>Finally, proper hydration also prevents heat illness. In order to maintain optimal physical performance and avoid health complications, it&#8217;s essential to prioritize liquid consumption.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019re moving your legs, arms, and torso to make it from one end of the pool to the other,<a class=\"button\" href=\"https:\/\/swimmirror.com\/blog\/does-swimming-dehydrate-you-2\/\" title=\"More\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":740,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25,37,27],"tags":[],"class_list":["post-738","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-swim-training","category-swimming-habits","category-swimmirror-news"],"_links":{"self":[{"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/posts\/738","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/comments?post=738"}],"version-history":[{"count":2,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/posts\/738\/revisions"}],"predecessor-version":[{"id":752,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/posts\/738\/revisions\/752"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/media\/740"}],"wp:attachment":[{"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/media?parent=738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/categories?post=738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/tags?post=738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}