Tips for staying hydrated while you’re out on the water
Being well-hydrated is crucial when sailing. Your body’s water needs on board a ship will be higher than when you’re at rest or on dry ground, regardless of whether you’re coastal or recreational sailing, sailing on the broad seas or long distances, or even participating in sailing competitions or sporting regattas.
Being well-hydrated is crucial for both physical and mental performance when sailing, thus it must be addressed seriously.
- Start getting hydrated in prior
Prehydrating by consuming 400-800 ml of fluid before you get on the water is a good idea. Remember that the coffee and tea you’re consuming is a diuretic and is dehydrating you; stick to water or fruit juices for hydration.
- On board
Try to consume 100-200 ml of water every 15-20 minutes while you’re on the water. Since your body can only absorb so much water at once, spread out your consumption. The majority of what you try to guzzle all at once will merely pass through you without truly hydrating you.
Caffeinated drinks and alcohol should be avoided when sailing since they stimulate your body to produce more pee. And keep in mind that you’ll need to replenish the fluid you lose as you eat them off the water.
For the majority of sailing activities, staying well hydrated only requires drinking water. However, as was already noted, you lose minerals like salt through perspiration and urination. In general, you may replenish these minerals by snacking throughout the day on fruit, vegetables, and salty foods like peanuts, pretzels, and crackers.
Recognize the dehydration symptoms!
We want to be able to spot dehydration symptoms when sailing. Early detection of the symptoms of dehydration is key to preventing it from worsening and impairing performance. Mild to severe symptoms are possible. Some symptoms include weariness, headaches, muscular cramps, disorientation, increased thirst, headache, and a loss of vitality. When we experience any of these symptoms out on the water, we need to consider the possibility that we are dehydrated and begin hydrating our bodies. Your body’s ability to perform will start to decline as it becomes dehydrated. Observe that hydration strategy to prevent this from happening to you! Recognize when you might need to stop pushing yourself altogether to prevent more dehydration, though.
These suggestions can help you live a healthy lifestyle for years to come while also preventing dehydration for improved performance on the water. Drink that water and sail farther!
