Avoiding dehydration

All swimmers, including novices, should get into the habit to drink water during training. Swimmers should aim to drink 200-250 milliliters every 15 minutes or 500-750 milliliters during a 30-45 minute class. The amount of fluid intake is dependent on the intensity of training and type of workout, the temperature of the pool and whether the pool is indoors or outside. Drink bottles should not be shared and must be cleaned regularly to prevent illness.

If swimmers lose too much fluid in training, they will suffer dehydration. They often do not realize how much fluid they actually lose because they are always wet, and thirst is often a poor indicator. Coaches should encourage swimmers to drink regularly during all sessions.

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