Swimming is one of the most demanding sports, requiring discipline, endurance, and mental toughness. However, no amount of training should compromise basic health needs—especially when it comes to hydration and restroom breaks.
Unfortunately, some coaches still follow outdated methods, restricting water and bathroom breaks in an attempt to improve focus, limit disruptions, or “toughen up” swimmers.
This practice is not just ineffective—it is harmful, leading to serious physiological and emotional consequences that can impact a swimmer’s performance, health, and long-term well-being.
The Science: Hydration and Physical Health in Swimmers
Unlike land-based athletes, swimmers don’t always notice how much they sweat due to their surroundings. However, studies show that swimmers lose large amounts of fluids through sweat and respiration, especially in warm pools and humid indoor environments.
What Happens When Swimmers Are Denied Water?
- Dehydration – Even a 2% loss of body weight in fluids can result in fatigue, dizziness, reduced endurance, and muscle cramps.
- Heat Exhaustion – Pools may feel cool, but dehydration and overexertion can lead to overheating, nausea, headaches, and even fainting.
- Increased Risk of Injury – Lack of hydration affects muscle function, coordination, and reaction time, increasing the chance of poor technique and accidents.
- Poor Recovery & Immune Function – Dehydration makes the body more susceptible to muscle soreness, slow recovery, and a weakened immune system.
A properly hydrated swimmer performs better, recovers faster, and stays safer. Restricting water intake during practice does not make an athlete tougher—it makes them more prone to failure, exhaustion, and injury.
Restroom Breaks: More Than Just Convenience
Denying young athletes bathroom breaks is not just uncomfortable—it can have long-term physiological consequences.
Why Holding It Is Harmful
- Urinary Tract Infections (UTIs) – Delaying urination allows bacteria to multiply in the bladder, increasing the risk of infections, especially in female swimmers.
- Bladder Dysfunction – Over time, forcing children to “hold it” weakens bladder function, potentially leading to incontinence issues later in life.
- Discomfort and Physical Stress – A swimmer who needs the restroom cannot fully engage in training, leading to poor focus, physical tension, and reduced performance.
Coaches who enforce “no bathroom break” rules force swimmers into an unnecessary and harmful position—either suffer through discomfort and distraction or risk embarrassment and physical harm. Neither is acceptable.
The Emotional Toll | Anxiety, Shame, and Burnout
Beyond the physical consequences, denying kids their basic needs can create lasting emotional and psychological harm.
- Increased Anxiety & Stress – Swimmers who are afraid to ask for water or a restroom break may experience anxiety, fear of punishment, or stress before practice even begins.
- Loss of Trust in Coaches – A coach’s role is to develop strong, healthy athletes—not to create a culture of fear or shame. Swimmers who feel unheard or ignored are less likely to trust their coach, impacting their motivation and long-term development.
- Shame & Embarrassment – If a child cannot hold their bladder and has an accident, it can lead to severe humiliation, damaging their self-esteem and love for the sport.
- Increased Risk of Burnout – Athletes who associate swimming with discomfort, anxiety, or shame are more likely to quit the sport entirely.
Swimming should be a place where young athletes feel supported, encouraged, and respected—not one where they are afraid to ask for a basic need to be met.
A Coach’s Responsibility | Prioritizing Athlete Health
It’s time to move past outdated and harmful coaching methods that place unnecessary stress on young athletes. The best coaches recognize the difference between discipline and neglect and understand that meeting a swimmer’s basic needs ultimately leads to better performance and long-term success.
A Smarter, Healthier Approach to Training
Scheduled Hydration Breaks – Swimmers should be encouraged to drink water throughout practice, not just before or after.
Bathroom Breaks When Needed – Swimmers should be able to use the restroom without fear of punishment or shame.
Open Communication – Creating a team culture where athletes feel comfortable expressing their needs leads to better morale and stronger performance.
Recognizing Signs of Dehydration or Distress – Coaches should be trained to identify warning signs of dehydration, heat exhaustion, and discomfort.
Building a Healthy Swimming Culture
Swimming is a sport that builds resilience, discipline, and character, but neglecting basic health needs should never be part of that process. Denying kids water and restroom breaks is not just inconvenient—it is harmful, both physically and emotionally.
Athletes perform best when they are healthy, well-hydrated, and respected. Coaches, parents, and swimmers must work together to create a safe and supportive training environment—one where athletes are challenged but never compromised.
