Surfing is one of the best ways to start a day in Australia, but it's also one of the easiest places to get dehydrated without noticing. You're surrounded by water, so thirst rarely crosses your mind. Meanwhile you're paddling hard, duck diving, sitting in the sun and often sweating inside a wetsuit, for two or three hours with nothing to drink. Here's how to hydrate around your surf, before you paddle out and once you're back on the sand.
Why surfers get dehydrated
- You can't drink in the lineup. Once you paddle out, that's it until you come in.
- Wetsuits trap heat. In summer, or in a thick suit on a sunny winter morning, you sweat more than you'd expect.
- Paddling is hard work. It's constant upper-body effort, especially on bigger days.
- Sun and wind. Both dry you out, even if the water feels cool.
- Dawn sessions. Many surfers paddle out first thing, often before drinking or eating anything.
When you sweat, you lose water and electrolytes, mainly sodium. And swallowing seawater doesn't help; it's far too salty to hydrate you.
Before you paddle out
- Drink something when you wake up. You've gone all night without fluid.
- Add electrolytes before long sessions. A no added sugar drink with electrolytes before you paddle out is an easy way to start topped up, especially on hot days or before a long surf.
- Have a small snack. A banana or toast before you go.
- Leave a cold drink in the car or esky for when you come in.
On long days
If you're surfing for hours, or doing multiple sessions, come in for a break. Rehydrate, eat something and get out of the sun for a bit before you paddle back out.
After your surf
This is where most surfers fall short. Rehydrate with fluid and sodium as soon as you're out of the water, before the coffee and the drive home. A drink with electrolytes straight from the esky is a great first step, followed by water and a proper meal. For more on timing, read the best time to drink electrolytes.
Signs you're behind on fluid
- A headache after your surf
- Feeling more tired than the session deserves
- Dry mouth and strong thirst once you're out
- Dark urine
If you feel dizzy, confused or unwell, get out of the sun, cool down and seek help.
What to look for in a post-surf drink
- Sodium on the label to replace what you've sweated out.
- Low or no added sugar.
- Nothing artificial if you prefer natural.
- Cold and ready to drink. No powders on a sandy tailgate.
Compare options in our guide to the best electrolyte drinks in Australia, or read coconut water vs electrolyte drink.
Where Uthrive fits
Uthrive is a lightly sparkling natural hydration drink made with certified organic Lake Deborah salt from Western Australia and real fruit, with no added sugar and nothing artificial. Keep a few in the esky for when you come in. Choose Passionfruit, Orange or Pineapple.
Run a surf shop, surf school or beachside cafe? Apply for a wholesale account to stock Uthrive.
Hydrated by Nature
Real salt, real fruit, no added sugar. Built by a firefighter, Australian owned.
FAQ
Can you get dehydrated surfing?
Yes. You sweat while paddling and in your wetsuit, and you can't drink in the lineup, so long sessions can leave you behind on fluid.
What should I drink before surfing?
Some water when you wake up, and a drink with electrolytes before longer or hotter sessions.
What's the best drink after a surf?
Fluid plus sodium. A low sugar drink with electrolytes is a good first step, followed by water and a meal.
Does swallowing seawater hydrate you?
No. Seawater is far too salty to hydrate you. Bring your own drinks.
This article is general information, not medical advice. If you have a health condition, talk to your doctor.