The Importance of Pre-Swim Hydration
While immersed in water, it's easy to forget that your body is still sweating and losing fluids, especially in a warm, humid pool environment. Dehydration can lead to a cascade of negative effects, including fatigue, decreased focus, muscle cramps, and reduced stamina. Proper fluid intake ensures that your muscles and nerves function correctly, helping you swim stronger and for longer periods. The goal is to start your workout already well-hydrated, a state that requires conscious effort in the hours leading up to your swim.
Water: The Go-To for Most Swimmers
For most swimming sessions—especially those lasting an hour or less—plain water remains the best and most straightforward choice. It effectively rehydrates your body without adding unnecessary calories, sugar, or artificial ingredients that can cause digestive issues. A solid strategy involves drinking water consistently throughout the day and consuming 8 to 16 ounces (1 to 2 cups) in the hour or two before you get in the pool.
Benefits of Water
- Zero Calories and Sugar: Won't cause energy crashes or bloating.
- Readily Available: The most accessible and cheapest hydration option.
- Optimal for Short Sessions: Sufficient for rehydration during workouts under 60 minutes.
Sports Drinks: Fueling Longer and More Intense Efforts
For longer, more intense training sessions or races (typically exceeding 60 to 90 minutes), commercial sports drinks can offer a distinct advantage. These beverages contain electrolytes, primarily sodium and potassium, which are lost through sweat, as well as carbohydrates to provide a quick energy boost. They are formulated to be absorbed quickly and replenish the body more efficiently than water alone during strenuous exercise.
However, moderation is key, and swimmers should not rely solely on sports drinks for every workout. Overconsumption can lead to excess sugar intake. For competitions, it's best to use a sports drink you've already tested during training to prevent any stomach upset on the day.
The DIY Electrolyte Drink
Creating your own sports drink is an excellent way to control the sugar and ingredient content while getting the necessary electrolytes. A popular DIY recipe involves mixing water, a small amount of fruit juice (for carbs and flavor), and a pinch of salt. This approach is particularly beneficial for those sensitive to commercial drink ingredients or for swimmers who want a budget-friendly option.
DIY Drink Recipe
- Ingredients: 150ml water, 250ml orange juice, and a pinch of salt.
- Benefits: Provides fluid, sodium, potassium, and vitamin C. The carb content can be customized.
Drinks to Avoid Before Swimming
Certain beverages are counterproductive to performance and can cause discomfort during a swim. Knowing what to steer clear of is as important as knowing what to drink.
- Sugary Drinks and Soda: Carbonated beverages and excessively sugary drinks can cause bloating and energy crashes, making you feel lethargic.
- High-Fat Dairy: Drinks like full-fat milk can sit heavily in your stomach and cause indigestion. Low-fat or flavored milk can be a good pre- or post-workout option for recovery, but higher-fat options should be avoided.
- Excessive Caffeine: While a small amount of caffeine can boost performance for some, too much can act as a diuretic, increasing urine production and leading to dehydration.
- Alcohol: This is a major dehydrator and should be avoided before any physical activity, especially swimming, as it impairs judgment and coordination.
Hydration Timing and Strategy
Effective hydration isn't just about what you drink, but also when. Your strategy should span several hours before you enter the water to ensure you're fully prepared.
- 2-3 Hours Before: Drink approximately 16-20 ounces (about 2 cups) of water.
- 20-30 Minutes Before: Have another 8-10 ounces of water or a low-sugar electrolyte drink.
- During Your Swim: Keep a water bottle poolside and take small, frequent sips between sets, especially during longer sessions. Don't wait until you feel thirsty, as thirst is a sign of mild dehydration.
Pre-Swim Drink Comparison
| Drink Type | Pros | Cons | Best For |
|---|---|---|---|
| Water | Perfect for general hydration; no added sugar or calories; universally available. | Lacks electrolytes and carbs for high-intensity or long-duration swims. | Most workouts under 60 minutes. |
| Sports Drinks | Replaces electrolytes and provides quick-release carbs for energy. | High in sugar; can cause stomach upset if not accustomed; can be expensive. | High-intensity and long-duration swims or competitions (>60 minutes). |
| Electrolyte Water/Tablets | Provides electrolytes without the added carbs and sugar of sports drinks. | Does not provide energy from carbs; may not be enough for very long events. | Long, steady-state training sessions where energy isn't the main concern. |
| DIY Electrolyte Drink | Cost-effective; controllable ingredients and sugar levels. | Requires prep time; taste may vary. | All-round, customized hydration for training sessions. |
| Low-Fat Milk | Provides carbs, protein, and electrolytes; aids in recovery. | Can be heavy and cause discomfort for some when consumed too close to a swim. | As a recovery drink, or a small portion well before a low-intensity swim. |
Conclusion
Ultimately, what is the best drink before swimming depends on the duration and intensity of your activity. For the majority of swimmers, plain water is the optimal choice for staying hydrated without any negative side effects. For those tackling longer, more demanding sessions, a sports drink or a homemade electrolyte mix provides the additional fuel and minerals needed to perform at your best. By paying attention to your body's hydration needs and following a timed drinking strategy, you can prevent fatigue, avoid painful cramps, and maximize your performance in the water. For further reading, a comprehensive guide on swimmer's nutrition can be found on the USA Swimming website.
