What are the benefits and drawbacks of swimming on an empty stomach

Swimming on an empty stomach may help accelerate fat burning, but it can also lead to low blood sugar or physical exhaustion. The impact of fasting swimming is mainly related to exercise intensity, personal physique, and duration. When swimming on an empty stomach, due to a lack of immediate energy sources, the body will prioritize mobilizing fat reserves for energy supply, which may be helpful for people who are trying to lose weight. However, insufficient glycogen in the body may affect athletic performance, and swimmers are prone to symptoms such as fatigue and dizziness, especially those with weaker blood sugar regulation abilities, which pose a higher risk. It is not recommended to perform high-intensity swimming training on an empty stomach as it may cause muscle breakdown or sports injuries due to insufficient energy. After adaptive training, some populations may tolerate short-term low-intensity fasting swimming well. Swimmers with strong aerobic capacity can maintain stable exercise performance on an empty stomach, but they need to pay attention to replenishing water and controlling exercise duration. Patients with diabetes, digestive system diseases and poor physical ability should avoid fasting swimming, which may induce hypoglycemia or gastrointestinal discomfort.

Fasting swimming should be adjusted according to individual health conditions. It is recommended that the general population consume a small amount of easily digestible carbohydrates such as bananas or whole wheat bread before swimming. Timely supplement protein and water after exercise, and avoid overeating after prolonged fasting exercise. Regularly monitor physical reactions during exercise, and immediately stop exercising and eat if symptoms of low blood sugar such as palpitations and cold sweats occur.