Clevedon ASC Hydration Plan

Aim to keep hydrated before, during and after practice. Don’t wait until it’s too late, drink enough fluid early and often.

1. Make sure that you are always fully hydrated before getting in to the pool.

  •  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)

  • Ensure that you are drinking enough throughout the day, look at the table on the next page to see how much you should be drinking throughout the day.

  • Take 500ml of fluid on board 2 hours before the start of the session, and again 30-60 minutes before the start of the session. This is especially important before morning practice as most people are already dehydrated.

2. Replace fluid as you lose it, drinking small amounts of water or a sports drink throughout practice / competition. It is a good idea to have a drinks bottle with you every time you swim and an even better idea to use it.

  • Start drinking small amounts early in the session and regularly throughout sets to keep hydrated – do not wait until you feel thirsty before drinking.

  •  Most swimmers should be able to drink 5 – 10 ounces (150 –  300ml) of fluid every 15-20 minutes comfortably. For most people, 1 ounce of fluid equals one gulp of fluid. So drinking 5 -10 ounces equates to drinking 5 – 10 gulps.

  • Consider removing the lid from your drinks bottles, taking gulps of fluid rather than sips helps to get fluid through your gut faster.

3. Drink fluids immediately after practice to replace any remaining fluid deficits.

At least 500ml should be drunk within the first hour
(Goal is to drink 720ml of fluid for every pound of weight lost during exercise)

Daily Fluid Guidelines


Fluid Requirements

 Children age 4-8

  5 cups (1.2L) per day

 Children age 9-13



  8 cups (1.8L) per day


  7 cups (1.6L) per day

 Adolescents age 14-18



  11 cups (2.6L) per day


  8 cups (1.8L) per day




  13 cups (3L) per day


   9 cups (2.2L) per day

The above guidelines are based on the amount of fluid needed to replace what you lose each day due to normal bodily functions. Extra fluid is required in the hours before, during and after exercise.

What to Drink?

In between sessions:

All liquids except alcohol count towards the daily fluid requirements. Water, juice, sports drinks, milk, tea and coffee all count fully as fluids. Liquid foods such as soup, jelly, ice lollies and foods that have a high water content such as fruit and vegetables can also count as part of the daily fluid intake.

30 – 60 minutes before practice

Water or weak squash are ideal to drink before evening sessions, these will take around 1 hour to pass through the gut and in to the muscles. Avoid carbonated drinks, and sugary drinks such as energy drinks and fruit juice as these take longer to reach the muscles. Isotonic sports drinks may be better before morning training as they are absorbed faster and also contain carbohydrate.

During practice

Drinks bottles should contain water, weak squash, an isotonic sports drink or a combination. Isotonic sports drinks are of benefit during sessions lasting longer than 90 minutes, extra carbohydrate and electrolytes in these drinks helps to maintain performance.

After practice

Chocolate milk, sports shakes, yoghurts and smoothies can be beneficial after intensive sessions, especially if you struggle to eat after you have swum. Not only do they provide hydration for the swimmer but are also a good source of carbohydrate, protein and calcium.