Best electrolyte drink for swimmers

Sports drinks are available in every possible flavour. Electrolyte drink for swimmers are mainly needed when the swimmer is above 8 years of age and is participating in advanced and competitive batches. The swimmers are doing intense workouts for more than an hour.

What are electrolyte drinks?

During a workout and a swim training session, staying hydrated is especially important.

Swimmers lose a lot of water and salts through sweating, and to maintain balance in their body and replenish glucose reserves, swimmers need some help.

This is where an electrolyte drink or energy comes in!

They are usually flavored water with additives such as carbohydrates and electrolytes.

They are very helpful during intense workouts to maintain energy levels, and are essential in a swimming workout.

When you lose too much water or salt during a workout, your cells become hypotonic. This makes them lysed, and they cannot function anymore, or break down glucose into usable energy.

This also makes the swimmer more likely to get cramps. If you swim in an outdoor pool, the sun can also cause loss of water through heat.

This is why you need hydration or electrolyte drinks. To replenish your glucose levels, prevent your cells from losing too much water, and maintain a balance of salts in your body.

Energy drinks are classified by their concentration of electrolytes and carbohydrates. 

Hypotonic – higher concentration of electrolytes

These are designed to quickly replenish the body’s level of hydration

Isotonic – equal concentration of electrolytes and carbohydrates

They are made to replenish and hydrate the body, while increasing carbohydrates for the body to use as energy quickly. 

Hypertonic – higher concentration of carbohydrates

These are made to supplement the body. They are not consumed during the workout, but after, to make up for the DV% for replenishment of low glycogen levels. 

If you are an advanced, competitive, or pre-competitive swimmer, you should have hypertonic or isotonic energy drinks during your workout.

If your workout is at least an hour long and includes high-intensity training, you need to replenish your energy levels.

After your workout, it is advisable to have a hypertonic energy drink, or a protein shake.

Best electrolyte drink for swimmers in India

Fast&Up Reload

Fast&Up Reload comes as a tablet in many different flavors that you can add to water. This drink is for consumption during a workout.

One tablet is enough for 250ml of water, and a two-hour workout will require 500ml of Fast&Up.

It provides hydration, electrolytes, and carbohydrates.

Fast&Up Reload supplements reduce fatigue and cramps with minerals and vitamins. 

They come in a variety of flavors which is what makes them so appealing to its audience. These flavors include: Blueberry, Berry, Fizzy Apple, Forest fruits, Cola, Lime & Lemon, Orange, Peach Ice Tea, Mango

My personal favorite is peach iced tea.

Reload is the best between workout.

It contains Sodium, Potassium, Magnesium, Calcium, Chlorides, Vitamin C, Vitamin B12, and Natural beta-carotene.

Pros

• Can be used by children above 8 years
• Cost effective
• Many flavors and varieties
• Easy to handle in tablet form

Cons

• Fast&Up that is mixed in water cannot be used after 8 hours. 

Other than Fast&Up Reload, there are two other forms of Fast&Up, Reload Caffeine and Reload ORS, which help in extra energy, and extra hydration respectively.

Fast&Up Recover

After swimming, your body requires proteins, or amino acids to rebuild and recover the muscles that have been overworked and to build new muscle tissue that has been ripped.

This is important for your body to recover and not develop pain and injury.

This is what Recover is used for. It is an Amino Acid supplement/Post Workout supplement for muscle recovery.

Fast&Up Reload is a hypotonic hydration drink with the ideal combination of Electrolytes, Vitamins, Minerals, and Antioxidants to rehydrate and maintain electrolyte balance during the workout and your everyday active lifestyle.

XLR8

Many swimmers prefer XLR8 over Fastnup.

XLR8 Sports Nutrition Isotonic Rehydration Instant Formula – Lemon.

It is an isotonic anti-catabolic sports drink with a combination of carbohydrates, vital electrolytes & glutamine.

It has a 6% carbohydrate formula that ensures optimal hydration for endurance athletes.

Dextrose ensures maximum glycogen uptake and immediate energy during the workout.

It also contains the complex carbohydrate maltodextrin for sustained energy over a prolonged period of time.

The glutamine minimizes muscle breakdown. Sodium, potassium, and magnesium prevent cramps.

Pro

• Can be used by teenagers
• Vegetarian
• Value for money
• Many benefits and additives
• No caffeine or banned substances

Cons

• Flavors are not widely available on the market

Prolyte

Prolyte comes in tetra packs, and most compare it to ORS, but it is an energy drink.

It contains Vital Electrolytes, Vitamin C, and Glucose to give you a boost of energy.

It doesn’t have many additives, but it is very simple and tastes very good. 

Pros

• Good for children
• Realistic flavors
• Easy to transport

Cons

• Expensive

Glucose 

Glucose powder is the most easily available and most people may opt for this. Glucon D is one such drink. Because it is a powder, you can easily control the concentration.

However, while Glucon D does give you energy, it doesn’t replenish salts, work for hydration, or muscle recovery. If you are a competitive swimmer who frequently suffers from exhaustion, or cramps, you may need a more complex product. 

Natural Alternatives

Coconut Water

Coconut Water contains many electrolytes and is very good for rehydration.

However, it does not contain much sugar, so it will not provide much energy. However, it will replenish necessary salts and water levels. 

Lemonade

Lemon juice contains many electrolytes. Mixed with water and sugar, this drink is perfect for a workout, and it tastes good.

It hydrates and gives you glucose, and salts that you need during exercise.

Why are electrolyte drinks needed?

Electrolyte drinks are important for swimmers, as well as athletes in general, because they help replenish the electrolytes lost during intense physical activity.

Electrolytes are minerals such as sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate. These minerals play a crucial role in various bodily functions

Maintaining Proper Hydration

Electrolytes help regulate the balance of fluids in and out of cells. Proper hydration is essential for swimmers to maintain their performance and avoid dehydration, which can lead to decreased stamina, muscle cramps, and heat-related illnesses.

Muscle Contraction

Salts are used to signal muscle contraction in the body, and water is necessary to avoid heat stroke and maintain normal body function

Sodium, potassium, and calcium are essential for muscle contractions. Adequate levels of these electrolytes ensure that swimmers’ muscles function properly, allowing them to swim efficiently and with reduced risk of muscle cramps.

Without them, you may feel very fatigued, cramping up, or in some cases even faint. Hydration drinks can also contain protein which is very important for muscle recovery.

Nerve Function

Electrolytes are involved in transmitting electrical signals between nerve cells. Proper nerve function is crucial for coordinating movements and maintaining balance while swimming.

pH Balance

Electrolytes help maintain the body’s pH balance, which is important for overall cellular function. Imbalances in pH can affect enzyme activities and other biochemical processes necessary for energy production and muscle function.

Recovery

After a swimming session, electrolyte drinks can aid in the recovery process by replenishing the electrolytes lost during exercise. Proper recovery is essential for swimmers to reduce muscle soreness and fatigue.

A swimmer’s body gets tired when it doesn’t receive enough oxygen, salts, or water.

This is when electrolyte drinks are necessary to keep up your levels of glucose, water, and salts.

While water is also a good option, it does not provide the same amount of additives that your body needs during a workout. The glucose that energy drinks provide is sometimes essential when blood sugar levels, stored energy and pre-workout snack calories have been used up by the body. Energy drinks are essential to keep your body healthy and fighting during a workout. 

Checks for choosing electrolyte drinks for swimmers

• Electrolyte drinks or hydration drinks should not contain caffeine or any banned substances.
• Always choose a flavor that you like, and ensure that your energy drink of choice is well-reviewed and healthy. It is important that you drink regularly while swimming.
• Carbonated drinks such as Redbull and Monster should not be consumed as energy drinks for workouts. 

Electrolyte drinks and teen swimmers

Avoid using electrolytic drinks when there is no serious workout.

Avoid having hydration drinks that will lead to an increase in caffeine consumption.

This usually has serious physical side effects including sleep disturbances and other associated inconveniences.