Introduction
Swimming is a fantastic way to stay fit and healthy. However, if you've ever swam on an empty stomach you can probably relate to the feeling of your body shutting down or falling asleep while pushing during practice. Whether you're fasting for personal or religious reasons, or if you just forgot to eat or didn't have time to eat before practice, you should take extra care to fuel your body properly to stay safe in the water.
Fasting in itself can be challenging, and swimming or doing other forms of exercise while fasting can make it even more difficult. But don't worry, with a little preparation and some special consideration, you can keep up with your swimming routine even while fasting.
Here are 4 tips for swimming while on a fast:
Hydrate properly
Time your swims with your meals
Adjust your pace and intensity
Listen to your body
1. Hydrate Properly
When you are fasting, it's crucial to stay hydrated - especially if you're going to be swimming. Swimming dehydrates you faster than other activities because it's a moderately high intensity sport and the constant exposure to chlorine and saltwater while you swim actively saps water from your skin.
If your fast includes regulating water intake, try to drink plenty of water during non-fasting times. Aim to drink at least eight glasses of water every day to keep your body hydrated and avoid drinking caffeinated drinks as they can dehydrate you. In addition, since you won't be getting any extra electrolytes from food, you should also do your best to drink liquids with electrolytes such as sports drinks, electrolyte mixes, and other such products.
2. Time Your Workout With Your Meals
If your fast includes certain times when you can eat, try not to swim on an empty stomach. Eat a quick snack before your swim and a bigger snack or meal after if your fast permits. This way, you'll be able to replenish your body with food and water before and after your swim as needed.
3. Adjust Intensity
Swimming while fasting can be a bit challenging. You may feel weaker than usual, so don't push yourself too hard. Start slowly and gradually increase intensity if you can. Listen to your body, and if you feel dizzy, light-headed, or exhausted, take a break. It's always better to swim slowly and get some easy yardage in than to exhaust yourself and risk fainting in the water, especially if there are no lifeguards on duty at your facility.
4. Listen to Your Body
In the end, everyone is different and it all comes down to how you feel. Personally, I swim early in the morning on an empty stomach then eat a big meal after my workout and, despite high intensity swim practices, I'm usually fine eating nothing before-hand. But if you're swimming later in the day, or you're not used to swimming on an empty stomach, adjust according to how you feel.
If you feel dizzy, lightheaded, or weak, get out of the pool immediately. Don't ignore the signs of dehydration or exhaustion, as they can lead to serious health problems. It's always going to be better to take a break and rest than to risk your health.
Conclusion
Swimming is an excellent form of exercise, but it can be challenging while fasting. By staying hydrated, timing your swim properly, adjusting your workouts, and listening to your body, you can enjoy swimming while fasting. Remember to take it slow, and don't push yourself too hard. With a little preparation, you can keep swimming like a pro even while fasting.
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