• Body fluid is lost when you swim.  Drinks provide fluid to help prevent dehydration

• Some drinks also contain some carbohydrate (sugar) to provide some energy and some sodium or potassium (electrolytes)

• Drinks provide both fluid & energy (isotonic) are well absorbed by the body

• Avoid the very high sugar “high energy” or “designer” drinks as they can stop the body using the fluid efficiently

• Try not to become thirsty – being thirsty means you are already dehydrated

There are 3 different types of drinks on the commercial market

Isotonic: these fluids are absorbed as quickly as water and provide a boost of carbohydrate for the working muscle.  It has shown that isotonic drinks, if taken around training can help performance.  They can be drunk before & after exercise.

e.g. Lucozade Sport, Powerade, High Five, Boots Isotonic & Gatorade.

Hypotonic: contain less carbohydrate but are still useful in providing fluid to the body.  They can be drunk before & after exercise e.g. Lucozade low calorie, replay

Hypertonic:  These fluids should only be used after a swim to help refuel the muscles carbohydrate (glycogen) stores e.g. Lucozade NRG

Commercial sports drinks are convenient but expensive.

 Try making your own.