By drinking enough while swimming and providing your body with the right nutrients, you get the most out of your Lifeguard training. But exactly how much should you drink during your workout? And which sports drink is best to use when you go swimming? You can read more about that in this article.
Fluid loss swimming
When you break out in a sweat during a fanatical run, it is immediately clear: your body loses quite a bit of moisture. It is a lot less noticeable when swimming, but you also sweat and lose a lot of moisture during swimming and Lifeguard Training. It is important to replenish this fluid loss during exercise and to keep your body well hydrated.
If you do not or insufficiently supplement your fluid loss , you can become dehydrated, causing your performance to deteriorate. You need moisture to remove waste products and lose heat. Fluid also ensures that your nutrients are properly transported through your blood and reach your muscles for lifeguard training. If you have less fluid in your body, these processes work less efficiently and that is at the expense of your sports performance.
Sports drink before swimming
To get the most out of your workout, you want to be hydrated and have enough energy before you dive into the pool. I usually go for a banana and a large glass of water before I start a swim workout for lifeguard training.
It makes little sense to use an overly heavy sports drink before your workout . It is best to choose a simple glass of water or a light hypotonic sports drink , such as the Amax Hydro Tabs for lifeguard training. These effervescent tablets support the moisture balance and contain vitamins and minerals.
Sports drink with a short training
When your workout lasts less than 1.5 hours, it’s especially important to replenish your fluid loss with lifeguard training. A hypotonic sports drink is a good choice for this. This type of sports drink is ideal as a thirst quencher. Some hypotonic sports drinks (such as the Amax Hydro Tabs ) instantly replenish the vitamins and minerals you lose through sweating while swimming.
How much you should drink during a swim workout depends on the type of exercise. A general guideline is to drink about 150 to 300 ml per 15 minutes. You can follow this guideline for a training in which you mainly work on your technique or swim at a fairly slow pace.
Have you planned an intense workout where you want to focus on speed? Then the moisture loss can be as much as 2 or 3 liters per hour. That is why it is wise to drink a little more than 300 ml per 15 minutes during a heavy workout.
Exactly how much fluid you lose during a workout (and how much you should drink with it) is different for everyone. You can roughly calculate it for yourself by weighing yourself before and after a workout. The difference in weight is how much fluid you lose and therefore how much you should drink during exercise.
Because I mainly focus on technique and endurance during my training sessions – and it is not possible for the time being to reserve more than an hour – I can easily get away with a bottle of water or a light hypotonic sports drink at the edge of the pool. As soon as the training sessions get a little longer, a different type of sports drink is more sensible.
Sports drink during a long training
If your Lifeguard training lasts longer than 1.5 hours, it is important to replenish not only your moisture level, but also your energy supply. That is why it is smart to opt for an isotonic sports drink during a long training session , for example the Isotonic Sport drink from Amax .
Isotonic sports drinks contain between 4 and 9 grams of carbohydrates per 100 ml. This gives you extra energy during your swimming lifeguard training. Your body can absorb the energy from isotonic sports drinks quickly and easily. Some isotonic sports drinks, such as the Isotonic Energy Drink , also support sodium levels in the body. By maintaining your fluid balance and at the same time supplementing nutrients, you support your performance.