Best Electrolyte Drinks for Swimming

Swimming might not feel as dehydrating as running or cycling, but that can be deceptive. Whether you are logging steady laps in the pool, racing an open water 5K, or training for a long-distance swim event, hydration still plays a crucial role in performance, recovery, and how you feel in the hours afterwards.

When you are immersed in water, especially cooler water, your thirst response is often blunted. You sweat less visibly, but you are still losing fluids and electrolytes. Add in long sessions, wetsuits, or warm indoor pools, and hydration becomes even more important.

Why Swimmers Need Electrolytes

Electrolytes such as sodium, potassium and magnesium help regulate fluid balance, muscle contraction and nerve function. During longer or higher intensity sessions, sodium losses in particular can impact performance.

For pool swimmers, dehydration can creep up gradually across a two-hour session. For open water swimmers, especially in summer races, it can be significant. A well-formulated electrolyte drink helps:

• Replace sodium lost through sweat
• Improve fluid absorption
• Reduce the risk of cramps
• Maintain energy and focus

If you are training multiple times per week, good hydration also supports faster recovery between sessions.

What To Look For In an Electrolyte Drink for Swimming

Not all electrolyte drinks are created equal. For swimming, consider:

Sodium content: Look for a drink that provides enough sodium to support hydration without upsetting your stomach. Around 300 to 1000mg per litre is a useful range, depending on your sweat rate.

Carbohydrate content: For shorter sessions under 60 minutes, a low or zero-calorie electrolyte drink is often enough. For longer sessions or race efforts, a drink containing carbohydrates can help maintain energy levels.

Stomach comfort: Swimming involves horizontal body position and sometimes breath control, so heavy or overly sweet drinks are not ideal. Light, easily digested formulations are best.

Practicality: Tablets and powders are convenient for mixing in bottles before pool sessions, while sachets are easy to carry to open water venues.

Here are some good options for swimmers:

Precision Hydration Electrolyte Drink Tablets

The Precision Hydration Electrolyte Drink Tablets are a strong option for swimmers who know they are salty sweaters or regularly experience cramping. These tablets are designed to deliver a specific amount of sodium per serving, making it easier to tailor intake to your needs.

They dissolve quickly in water, creating a light-tasting drink that is easy to sip poolside without feeling overly sweet. Because they contain minimal calories, they are ideal for technique sessions or shorter aerobic swims where fuelling is not the main priority.

OTE Hydro Tabs

OTE Hydro Tabs are another excellent low-calorie option, especially for swimmers who want effective hydration without artificial ingredients. They provide a balanced electrolyte blend and a clean taste, making them suitable for regular pool training.

The effervescent format makes them convenient to use. Simply drop into your bottle before training and you are good to go. For masters swimmers or triathletes combining swim and bike sessions, they are a practical choice for daily hydration support.

VOOM Hydrate Smart Electrolyte Drink

For swimmers who prefer a ready-to-mix powder, VOOM Hydrate Smart Electrolyte Drink offers a blend of electrolytes designed to support hydration and performance. It is formulated to help maintain fluid balance during longer or more intense sessions.

This can be particularly useful for open water swimmers tackling distances such as 2K, 5K or beyond, where maintaining sodium intake becomes more critical.

FAQs

Do I need electrolytes for a 30-minute swim?

For shorter, low-intensity sessions, water is usually enough. Electrolytes become more useful as duration and intensity increase.

Can electrolyte drinks cause stomach issues when swimming?

They can if they are too concentrated. Stick to recommended mixing guidelines and test your drink in training before racing.

Should I drink during an open water race?

For longer events over 90 minutes, planned hydration including electrolytes and carbohydrates is strongly recommended, often via feed stations or support crews.

Summary

Swimming may not leave you dripping in sweat, but hydration still matters. The right electrolyte drink can help maintain performance, reduce cramping risk and support recovery.

For shorter swims, a simple electrolyte strategy can support fluid balance without overcomplicating things. As your sessions get longer or more intense, particularly in open water, a more structured approach to hydration becomes increasingly important.