Fluid Intake

Always take a drink to training. You must condition you body to get use to taking fluids by using fluids during training sessions, not just during competition.

Make sure that you are always fully hydrated before training or competition. Never start exercising in a dehydrated condition. (To monitor your body's water levels, check the colour of your urine when you go to the toilet. If your urine is a dark colour then you need to drink more)

Take some fluid prior before swimming , say 250-500ml of water 20-40 minutes before.

During training, small amounts of fluid should be taken often . Do not wait until you feel thirsty before drinking.

Your drinks bottle should contain water, weak squash or an isotonic sports drink . Hydra Fuel, is probably the most effective fluid replenishment drink. It contains 7% Carbohydrate which is the optimum amount for rapid fluid absorption.