Myth Busted
Dehydration sounds like an absurd idea while swimming, right? When the body is submerged in water how can someone get dehydrated? Good question. Swimming is a strenuous exercise just like running or any other sport. The sweat glands never stop working and the body sweats even when in water. Many people think they don’t sweat when in the pool and that’s a misconception. You don’t see the sweat does not mean it’s not there!
Sweating is one of the ways the body regulates the body temperature and helps it to cool down. No matter, whether in water or out of the water, this process is a natural response that is bound to happen. The amount of sweating while swimming may be lesser compared to exercise like running or cycling but when in water people neglect to stay hydrated. Just because people cannot see the sweat when in water they often think it’s not there and forget to pay heed to the internal mechanism.
When the body sweats, it does not only lose fluid. It also loses electrolytes, salt, sugar, and ammonia. Along with other functions like tissue generation, blood clots, etc., electrolytes help in maintaining a healthy pH level in the body and assist it to function properly.
Water temperature plays a major role
Water temperature can also play a role in getting dehydrated while swimming. Research reveals that hotter water temperatures increase the amount of sweating significantly. More perspiration results in increased dehydration in hotter pools than cooler ones.
Sweating is a biological mechanism and a way the body cools itself. Continuous sweat helps to maintain a consistent body temperature. The human body does not rely on external aids to regulate its temperature and without considering whether in water or not, it sweats. However, the hotter it gets the intensity of sweating increases to bring down the body temperature.
Swimming is a high-intensity exercise resulting in sweat
There is a difference between leisurely swimming in a home pool and professional swimming or practising swimming as a sport. As a high-intensity workout, swimming causes the body temperature to shoot up. To bring down the skyrocketing temperature, the stinky, sweating mechanism is triggered. You cannot see swimmers sweating because they are surrounded by water, but in actuality, they sweat quite a bit. The water sure helps to cool down the body and that’s why sweating during swimming is less profuse compared to other high-intensity exercises like running, hiking, or cycling.
Dangers of dehydration
Dehydration should never be ignored. This is a condition that occurs when the body uses up more fluids than it is taking in. Loss of fluid can affect the body’s normal functioning and affect it negatively. When the body is unable to perform it may lead to cramps, heartburn, headache, thirst, dizziness, irritability, and weakness. In case of extreme dehydration, people may faint, feel nauseated, or have a heat stroke.
Dehydration does not require the body to lose too much water. Just losing water that amounts to only 1-2% of the body’s total weight can start the process and affect its performance ability. Without enough fluid in the body, the heart rate goes up, making people feel restless and uneasy.
Even while swimming dehydration is more common in hot, and humid environments. It is extremely important to take precautions and hydrate before swimming.
How to stay hydrated while swimming
So the myth is busted! You can get dehydrated while swimming. The next thing to do is to know how to ward off dehydration while swimming. Be it adults or children ensure everyone stays hydrated when playing around and swimming in the pool.
Water: Water is the best and the easiest way to stay hydrated. The hydration needs of home swimmers vs. professionals may differ due to the level of strain. Drinking water throughout the day is the most ideal way to stay hydrated. When heading to the pool don’t forget to take a few sips. Keep a bottle of water handy, and keep drinking some water at intervals. Make sure to make children drink water because they often do not understand when they are feeling thirsty when playing on the deck or splashing in the water.
Coconut water: Another natural alternative to stay hydrated, and supply enough electrolytes to your body is to consume coconut water. Coconut water has a high sodium and potassium concentration. For serious swimmers, coconut water is a fantastic substitute for sports drinks pre, during, and post-practice. Many off-the-shelf coconut water alternatives also have added protein which is essential for recovery.
Sports drinks: Water is the most easily accessible and logical drink. However, strenuous exercises make the body sweat a lot and lose minerals and electrolytes. Sports drinks are specifically designed to provide the body with what it’s losing with sweat. There are dozens of sports drinks available that help in replenishing electrolytes, carbohydrates (glycogen replenishment), and minerals like sodium and potassium.
Have you tried swimming in the morning? There are so many benefits to doing this and we’ve covered it in one of our blog posts. Check it out!
Sodium spikes up the thirst mechanism. This increases the desire to drink more. Along with that, it also boosts the fluid absorption and retention capability of the body. Potassium is added to sports drinks as it helps with muscle contraction during workouts and strenuous exercises.
Children may love them, but some sports drinks are too sugary to be good for you. For those who are trying to manage their weight, light sports drinks or zero-calorie sports drinks seem to be a better option. These drinks contain some amount of artificial sweeteners, so drink them in moderation, not more than 2 servings per day.
Diluted fruit juice: Yes, you read it right, diluted fruit juice! Fruit juice contains a very high amount of natural sugars. To reduce the carbohydrate level, diluting them is wiser. It becomes easier for the body to process them and send them to the working muscles that need nutrition.
Conclusion
Hydration is crucial for fueling the body with the things that it loses while swimming. It’s important to drink enough water or sports drinks before, during, and after swimming depending on the temperature, effort, and strain. Hotter days are even more crucial as your body tends to sweat more leading to fatigue and weakness. ALWAYS keep water handy and don’t forget to take a few sips every now and then even if you don’t feel thirsty. The trick is to start hydrated, stay hydrated, and finish hydrated!
Myth Busted
Dehydration sounds like an absurd idea while swimming, right? When the body is submerged in water how can someone get dehydrated? Good question. Swimming is a strenuous exercise just like running or any other sport. The sweat glands never stop working and the body sweats even when in water. Many people think they don’t sweat when in the pool and that’s a misconception. You don’t see the sweat does not mean it’s not there!
Sweating is one of the ways the body regulates the body temperature and helps it to cool down. No matter, whether in water or out of the water, this process is a natural response that is bound to happen. The amount of sweating while swimming may be lesser compared to exercise like running or cycling but when in water people neglect to stay hydrated. Just because people cannot see the sweat when in water they often think it’s not there and forget to pay heed to the internal mechanism.
When the body sweats, it does not only lose fluid. It also loses electrolytes, salt, sugar, and ammonia. Along with other functions like tissue generation, blood clots, etc., electrolytes help in maintaining a healthy pH level in the body and assist it to function properly.
Water temperature plays a major role
Water temperature can also play a role in getting dehydrated while swimming. Research reveals that hotter water temperatures increase the amount of sweating significantly. More perspiration results in increased dehydration in hotter pools than cooler ones.
Sweating is a biological mechanism and a way the body cools itself. Continuous sweat helps to maintain a consistent body temperature. The human body does not rely on external aids to regulate its temperature and without considering whether in water or not, it sweats. However, the hotter it gets the intensity of sweating increases to bring down the body temperature.
Swimming is a high-intensity exercise resulting in sweat
There is a difference between leisurely swimming in a home pool and professional swimming or practising swimming as a sport. As a high-intensity workout, swimming causes the body temperature to shoot up. To bring down the skyrocketing temperature, the stinky, sweating mechanism is triggered. You cannot see swimmers sweating because they are surrounded by water, but in actuality, they sweat quite a bit. The water sure helps to cool down the body and that’s why sweating during swimming is less profuse compared to other high-intensity exercises like running, hiking, or cycling.
Dangers of dehydration
Dehydration should never be ignored. This is a condition that occurs when the body uses up more fluids than it is taking in. Loss of fluid can affect the body’s normal functioning and affect it negatively. When the body is unable to perform it may lead to cramps, heartburn, headache, thirst, dizziness, irritability, and weakness. In case of extreme dehydration, people may faint, feel nauseated, or have a heat stroke.
Dehydration does not require the body to lose too much water. Just losing water that amounts to only 1-2% of the body’s total weight can start the process and affect its performance ability. Without enough fluid in the body, the heart rate goes up, making people feel restless and uneasy.
Even while swimming dehydration is more common in hot, and humid environments. It is extremely important to take precautions and hydrate before swimming.
How to stay hydrated while swimming
So the myth is busted! You can get dehydrated while swimming. The next thing to do is to know how to ward off dehydration while swimming. Be it adults or children ensure everyone stays hydrated when playing around and swimming in the pool.
Water: Water is the best and the easiest way to stay hydrated. The hydration needs of home swimmers vs. professionals may differ due to the level of strain. Drinking water throughout the day is the most ideal way to stay hydrated. When heading to the pool don’t forget to take a few sips. Keep a bottle of water handy, and keep drinking some water at intervals. Make sure to make children drink water because they often do not understand when they are feeling thirsty when playing on the deck or splashing in the water.
Coconut water: Another natural alternative to stay hydrated, and supply enough electrolytes to your body is to consume coconut water. Coconut water has a high sodium and potassium concentration. For serious swimmers, coconut water is a fantastic substitute for sports drinks pre, during, and post-practice. Many off-the-shelf coconut water alternatives also have added protein which is essential for recovery.
Sports drinks: Water is the most easily accessible and logical drink. However, strenuous exercises make the body sweat a lot and lose minerals and electrolytes. Sports drinks are specifically designed to provide the body with what it’s losing with sweat. There are dozens of sports drinks available that help in replenishing electrolytes, carbohydrates (glycogen replenishment), and minerals like sodium and potassium.
Have you tried swimming in the morning? There are so many benefits to doing this and we’ve covered it in one of our blog posts. Check it out!
Sodium spikes up the thirst mechanism. This increases the desire to drink more. Along with that, it also boosts the fluid absorption and retention capability of the body. Potassium is added to sports drinks as it helps with muscle contraction during workouts and strenuous exercises.
Children may love them, but some sports drinks are too sugary to be good for you. For those who are trying to manage their weight, light sports drinks or zero-calorie sports drinks seem to be a better option. These drinks contain some amount of artificial sweeteners, so drink them in moderation, not more than 2 servings per day.
Diluted fruit juice: Yes, you read it right, diluted fruit juice! Fruit juice contains a very high amount of natural sugars. To reduce the carbohydrate level, diluting them is wiser. It becomes easier for the body to process them and send them to the working muscles that need nutrition.
Conclusion
Hydration is crucial for fueling the body with the things that it loses while swimming. It’s important to drink enough water or sports drinks before, during, and after swimming depending on the temperature, effort, and strain. Hotter days are even more crucial as your body tends to sweat more leading to fatigue and weakness. ALWAYS keep water handy and don’t forget to take a few sips every now and then even if you don’t feel thirsty. The trick is to start hydrated, stay hydrated, and finish hydrated!
