What Drink Is Good for Swimming? A Complete Hydration Guide

January 11, 2026 •

6 min read

Swimmers can sweat significantly—up to 1 liter per hour during intense sessions—often without noticing due to being in the water. Therefore, understanding what drink is good for swimming is critical for performance and preventing dehydration, a common yet hidden issue for athletes in the pool.

Quick Summary

Achieve peak performance by learning the best hydration practices for swimming. This guide covers ideal pre-swim fluids, during-workout drinks, and post-session recovery beverages to maintain energy and support muscle function.

Key Points

Water is Key: Plain water is your primary source of hydration for most swimming sessions, especially those under an hour.
Electrolytes for Intensity: For long, intense workouts, consider an electrolyte sports drink or supplement to replace minerals lost through sweat.
Don't Ignore Sweat: Swimmers sweat considerably, and it goes unnoticed in the water, making consistent hydration crucial to avoid performance loss.
Milk for Recovery: After a swim, low-fat milk is an excellent recovery drink, offering an ideal mix of protein, carbs, and electrolytes for muscle repair.
Homemade Hydration: Create your own cost-effective and low-sugar electrolyte drink using water, a pinch of salt, and a natural sweetener like honey.
Avoid High Sugar & Caffeine: Sugary juices and caffeinated energy drinks can hinder performance by causing energy crashes and increasing dehydration risks.
Hydrate All Day: Proper hydration isn't just about what you drink at the pool; it's a consistent, all-day effort to maintain optimal fluid levels.

The Importance of Swimmer Hydration

Proper hydration is a cornerstone of athletic performance, and swimmers are no exception, despite the common misconception that being in water negates the need for fluid intake. Swimming is a physically demanding exercise that causes the body to sweat to regulate temperature. This fluid loss, which goes unnoticed in the pool, can lead to dehydration that severely impacts energy levels, concentration, and muscle function. Losing even a small percentage of body fluid can significantly impair performance, increase fatigue, and elevate the risk of cramps. A strategic approach to hydration—before, during, and after a swim—is essential for every serious swimmer and recreational lap-taker alike.

Pre-Swim Hydration Strategies

Starting a swim session fully hydrated is the best way to ensure peak performance from the very first stroke. The goal is to build up your fluid levels gradually without feeling bloated or uncomfortable. A good rule of thumb is to drink consistently throughout the day and increase your intake in the hours leading up to your workout.

Water: For most people and typical sessions under an hour, plain water is the best choice. Aim for 16-20 ounces about two hours before swimming, followed by smaller sips in the final hour. Cold water is absorbed by the body more quickly, making it a good option.
Electrolyte Drinks: If you're a heavy sweater or are preparing for a long-distance or intense event, a strong electrolyte drink the night before and again about 90 minutes before your swim can significantly boost blood plasma volume, giving you a bigger reserve of fluids and minerals.

What to Drink During Your Swim

While consuming fluids mid-swim might seem counterintuitive, it's vital for maintaining energy and preventing performance dips, especially for sessions exceeding 60 minutes.

Plain Water: For swims under an hour, sipping water periodically from a bottle kept at the end of your lane is usually sufficient to replace lost fluids.
Sports Drinks: For longer or more intense workouts, a sports drink can provide the extra carbohydrates needed for fuel, along with electrolytes to replace those lost through sweat. Consider alternating between water and a sports drink to manage carb intake. Homemade, diluted juice mixes can also be a good option.

Optimal Post-Swim Recovery Drinks

Refueling after a swim is crucial for replenishing glycogen stores, repairing muscle tissue, and rehydrating. The right post-swim drink can kickstart this process effectively.

Low-Fat Milk: Often called "Nature's Sports Drink," milk is an excellent post-workout option. It provides carbohydrates for energy, protein for muscle repair, and natural electrolytes like sodium and potassium. Flavored milk, like chocolate milk, can also be a tasty and effective recovery drink.
Coconut Water: This natural beverage is a great source of electrolytes, including potassium, and can aid in rapid rehydration.
Water with Electrolytes: For those who prefer water, adding an electrolyte supplement or a pinch of sea salt can help replenish lost minerals without the extra sugar.

Comparison of Swimmer's Drinks


Drink	Best Use Case	Key Benefits	Notes
Plain Water	Before and during short, low-intensity swims	Rehydration without added sugar or calories	The baseline for all hydration. Should be supplemented for longer sessions.
Sports Drink	During long, intense swims or races	Replenishes carbohydrates and electrolytes; provides quick energy	Can be high in sugar; choose based on intensity and duration.
Coconut Water	After swims, for recovery	Rich in potassium and natural electrolytes	A good natural alternative to commercial sports drinks for rehydration.
Low-Fat Milk	Post-swim recovery	Provides protein, carbs, electrolytes, and calcium for muscle repair and bone health	Contains casein and whey protein, ideal for recovery. Flavored milk is also an option.
Diluted Fruit Juice	During or after long, intense swims	Supplies carbohydrates and some electrolytes; better absorbed than full-strength juice	Diluting prevents blood sugar spikes and speeds absorption.

DIY Electrolyte Solutions

Creating your own sports drink at home is a simple and cost-effective way to manage your hydration and intake. Here's a basic recipe:

Homemade Electrolyte Drink

1 ½ - 2 cups water
½ cup coconut water (for extra potassium)
⅛ to ¼ teaspoon sea salt (for sodium)
2 teaspoons raw honey or maple syrup (for carbohydrates)
½ juiced lemon (for flavor and potassium)

Combine all ingredients and mix thoroughly. This provides a natural, balanced way to rehydrate. For a pre-swim energy boost, a fruit and oat smoothie with milk can also be effective.

Conclusion: Your Personalized Hydration Plan

There is no single best drink for swimming; the right choice depends on the intensity and duration of your workout, as well as your personal needs. For most swims, plain water is sufficient, but for longer or more demanding sessions, incorporating electrolyte-rich sports drinks or natural alternatives like coconut water is beneficial. Post-workout, milk is a powerhouse for muscle recovery. The key is consistent hydration throughout the day and listening to your body. Avoid high-caffeine or excessively sugary drinks, especially during exercise, as they can have dehydrating effects and cause energy crashes. By creating a personalized hydration plan, you can support your body's needs and maximize your performance in the water.

What drink is good for swimming? A Summary

Water is Essential: Plain water is your primary hydration source, especially for shorter, less intense swims.
Don't Underestimate Sweat: Swimmers sweat significantly even in water, making consistent fluid intake critical to prevent dehydration.
Electrolytes for Long Swims: For sessions over an hour or very intense workouts, electrolyte drinks help replenish lost minerals like sodium and potassium.
Milk for Recovery: Low-fat milk is an excellent post-swim drink, providing carbs, protein, and electrolytes for muscle repair and recovery.
Homemade is an Option: DIY sports drinks with ingredients like honey, salt, and diluted juice offer a cost-effective and natural alternative.
Avoid Excess Sugar: High-sugar beverages can cause energy crashes and don't hydrate as effectively due to slower absorption.
Listen to Your Body: Pay attention to signs of dehydration like fatigue, headaches, or cramping to adjust your fluid intake as needed.
Carry a Water Bottle: Make a habit of keeping a water bottle poolside to ensure you're always sipping, even if you don't feel thirsty.

FAQs

question: Is it okay to only drink water for long, intense swim sessions? answer: For sessions lasting over an hour or involving high intensity, relying solely on water may not be enough. Your body needs to replenish lost electrolytes and carbohydrates, which a sports drink can provide.

question: Can I drink regular fruit juice for hydration? answer: Full-strength fruit juice is too high in sugar and absorbs more slowly than diluted fluids. For better hydration and to avoid a sugar crash, it should be diluted with water.

question: Why is milk recommended for swimmers? answer: Low-fat milk is an excellent recovery drink because it contains a balanced mix of carbohydrates to replenish energy, protein to repair muscles (including fast-absorbing whey and slow-releasing casein), and electrolytes.

question: What are the signs of dehydration while swimming? answer: Since you won't feel thirst as readily, look for other signs like headaches, dizziness, fatigue, and muscle cramps. Paying attention to urine color (it should be pale yellow) is also a good indicator.

question: Are energy drinks a good option for swimmers? answer: No, energy drinks are not recommended for swimmers. They often contain high levels of caffeine and sugar, which can disrupt sleep, cause blood sugar spikes, and have dehydrating effects.

question: How much fluid should I drink daily as a swimmer? answer: General guidelines suggest 2.5–4.5 liters of water per day, with more needed on training days. A personalized plan should consider your specific sweat rate and workout intensity.

question: How can I tell if I'm a heavy sweater? answer: You can weigh yourself before and after a workout. Any significant weight loss indicates fluid loss that needs to be replenished. Heavy sweaters should prioritize electrolyte-enhanced fluids.

question: What about plant-based milks? Are they good for swimmers? answer: Some plant-based milks like fortified soy milk can provide protein for muscle repair. However, alternatives like almond milk are often low in protein and electrolytes, so it's important to check nutritional content and supplement if necessary.

Frequently Asked Questions

For sessions lasting over an hour or involving high intensity, relying solely on water may not be enough. Your body needs to replenish lost electrolytes and carbohydrates, which a sports drink can provide.

Full-strength fruit juice is too high in sugar and absorbs more slowly than diluted fluids. For better hydration and to avoid a sugar crash, it should be diluted with water.

Low-fat milk is an excellent recovery drink because it contains a balanced mix of carbohydrates to replenish energy, protein to repair muscles (including fast-absorbing whey and slow-releasing casein), and electrolytes.

Since you won't feel thirst as readily, look for other signs like headaches, dizziness, fatigue, and muscle cramps. Paying attention to urine color (it should be pale yellow) is also a good indicator.

No, energy drinks are not recommended for swimmers. They often contain high levels of caffeine and sugar, which can disrupt sleep, cause blood sugar spikes, and have dehydrating effects.

General guidelines suggest 2.5–4.5 liters of water per day, with more needed on training days. A personalized plan should consider your specific sweat rate and workout intensity.

You can weigh yourself before and after a workout. Any significant weight loss indicates fluid loss that needs to be replenished. Heavy sweaters should prioritize electrolyte-enhanced fluids.

Some plant-based milks like fortified soy milk can provide protein for muscle repair. However, alternatives like almond milk are often low in protein and electrolytes, so it's important to check nutritional content and supplement if necessary.

Yes, consistent hydration is important regardless of intensity. Even a short swim can cause some fluid loss, and it's best to maintain good habits to prevent cumulative dehydration over time.

Hyponatremia is a dangerous condition where blood sodium levels become critically low. It can happen from drinking excessive amounts of plain water without replacing lost electrolytes. To avoid it, sip slowly and use sports drinks with electrolytes during and after prolonged, intense sessions.