Swimming is one of the most loved sports during summers especially for kids. However a day at the pool comes with a slight severe consequence known as dehydration. Swimming is a strenuous activity like any other sport. Swimming involves loss of fluid from the body.
Many have the misconception that swimming does not causes sweat, hence there is no loss of fluid. However, this misconception leads to people not hydrating sufficiently. Apart from not hydration properly, the summer heat can also make the pool a risky dehydration zone.
However the good part is, dehydration caused due to swimming can be prevented quickly compared to other tiring sports. Whether you swim competitively or just a splash for fun here are a few things to keep in mind to keep yourself hydrated.
To be prepared is the biggest factor when it comes to prevent dehydration. Hence, before you make that jump in the pool, make sure you have sufficient fluid in your body. The main reason because beginning a workout or day at the pool slightly dehydrated can lead much faster to moderate dehydration and its symptoms like cramping, dizziness, headaches and sluggishness.
But hydration is a constant fight, too – if you are a kin, you should hydrate before, during and after swimming. According to research, during the day kids aged 9-12 years old should drink 3-8 fluid ounces of water every 20 minutes. For adolescents, it is advisable to have 32-48 fluid ounces every hour.
The fluid and electrolytes requirements of competitive swimmers is determined by factors like age, workout intensity and environmental factors (like water and surrounding temperatures). But there are a few thumb rules that can help prevent dehydration.
First, water is the best hydrator during workouts that last an hour or less, and kids should be drinking water throughout their workouts. For workouts and training that lasts longer than an hour, though, Electrolytes like sodium and potassium are lost through sweat, and they must be replaced to prevent cramping and regulate water in the body.
And on the other hand, Carbohydrates gives the body with a source of fuel, and hence adding a small amount of carbohydrate can boost performance. Carbohydrates are also important, because once the body burns through its carb supply, it will begin burning muscle protein.
Fast&Up Reload is an effervescent based hydration drink that is formulated to provide instant energy and hydration. It contains essential salts, minerals, electrolytes and antioxidants that helps to regain all the vital nutrients that is lost during swimming.
Additionally, Fast&Up Reload also contains carbohydrates, which is a great fuel source for longer workouts, but that doesn’t mean it’s loaded with sugar like many sports drinks. And Reload is extremely easy to use. Since it comes in an effervescent technology you just need to take one tablet in a 250ml of water, wait for it to dissolve (it generally takes 1-2 minutes to dissolve completely) and drink. The ration of tablet and water can vary depending upon how much ml of water you want to use to make the drink.
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