written by Gunther Niklas
The importance of staying hydrated before, during and after workouts is highlighted in the latest nutrition. This article highlights that there are 2 reasons to drink fluids:
(1) to stay hydrated, and
(2) to provide the body with fuel.
• During Workout- swimmers should take a couple of sips of water every 15-20 minutes. This should be done before and after a tough set. During a set only if you won't miss your interval(send off time). The water needs to be sipped not chugged to avoid cramping. Sports drinks such as Gatorade or Powerade can also provide carbohydrates that will aid in recovery and provide a supplemental fuel source. Some drinks should be avoided if they are too strong or concentrated. These drinks may cause cramping as well. Drinks that provide 6 - 8% carbohydrates by weight are recommended.
• Post Workout-At least one cup of water is recommended after every practice to help replace lost fluids. But after a tough workout, replenishing fuel stores is equally important. Competitive swimmers need a little over 1 gram of carbohydrate for every kilogram they weigh (lbs/2.2) each hour after workout. And they need it within the first hour. Once again sports drink such as Gatorade, Powerade or Chocolate milk, are recommended within the first 20 minutes. Beware of the high protein drinks, as they often forgo the carbohydrate, and carbohydrate is what you are trying to replenish within that first hour after workout. A little protein won't hurt, in fact a little bit of protein may actually help by supporting tissue repair and re-building processes. But too much protein, especially when it comes in place of carbohydrate, may actually be detrimental to the post-workout recovery process. If an additional carbohydrate source is not supplied, the body taps into your muscles. This is why we drink carbohydrate-electrolyte solutions during workout...to spare muscle protein. And this is also why it is important to replace carbohydrate stores lost during a workout...so you start the next workout with a full tank of gas!
• During the Day - Staying hydrated during the day is just as critical as hydrating during and after workouts. Most swimmers can do this by incorporating a variety of fluids into their daily diet. Water, fruit juice, milk, soups, etc, etc. Water is always an excellent choice, but other drinks, including sports drinks (defined as 6-8% carbohydrate by weight) are okay too. Just remember that variety is the key to a healthy diet. If you use a sports drink during and after practice, it may be better to drink water and juice during the day to stay hydrated. Juices are often healthier than sports drinks in that their sugars are natural. Always keep in mind that juices and sports drinks contribute to total caloric intake.
