Sep 23, 2025

Water sports: Competitive water sports – training and trends

Water sports are more than just a leisure activity: The combination of sport, nature, and a genuine sense of community makes taking the plunge a trendy activity for young and old alike. However, competitive athletes know that even though these activities are often associated with sun and beach vacations, water sports require intensive training sessions, a lot of energy, muscle strength, and endurance. So whether you're already a pro or being thrown in at the deep end – stand-up paddleboarding (SUP), surfing, kayaking, and the like offer the perfect mix of adventure, fitness, and experiencing nature. We'll tell you what makes the different water sports so special and how to stay optimally equipped during your training.

Water sports: Your effective full-body workout in the water

Sparkling water, fresh or salty air, and a feeling of boundless freedom: water sports offer an intense full-body workout as well as mental and functional training that often feels like leisure. From challenging balance sessions to intense muscle workouts, there's something for everyone.

Cardiovascular boost: Swimming, surfing, and other endurance sports in the water really get your cardiovascular system going. Your heart adapts to the strain in the long term, becoming stronger and more efficient.
Strengthening deep muscles and improving posture: Balance sports like stand-up paddling (SUP) or foiling place particular demands on your core muscles. The unstable water surface engages your core with every movement – small muscle groups that are important for posture are strengthened, resulting in greater stability throughout the body.
Concentration and coordination: Water sports are a true mental workout . If you completely switch off while sailing or surfing, you'll probably end up in the water. Through focused training, you improve your focus and coordination. At the same time, you clear your mind because you're concentrating entirely on the present moment.
Joint-friendly training and reduced risk of injury: The buoyancy of the water relieves stress on joints and the spine. Many water sports, such as swimming or stand-up paddleboarding (SUP), are suitable as gentle yet challenging training – ideal for beginners and older people alike. The natural cushioning provided by the water can protect against typical sports injuries.

Of course, the requirements and training effects vary depending on the water sport. We'll tell you what's important – maybe you'll discover your new favorite sport here.

Stand-up paddleboarding, kayaking and more: the most popular water sports

Whether you love the water, seek adventure, or simply want to train strength and endurance: Water sports offer both classic and constantly evolving activities, equipment, tricks, and techniques. Here's an overview of the typical and currently most popular water sports:

Classic water sports

Swimming: Rhythm, breathing, clean strokes: lap after lap, mental calmness grows and physical strength increases. The sport is particularly demanding for extreme swimmers who frequently swim in open water.
Diving: Weightlessness and silence; each breath takes you deeper into another cosmos. Buoyancy control, breath control, pressure equalization, and planning are demanding. Calmness and focus are therefore essential.
Surfing: Reading the waves, paddling cleanly, popping up, and then gliding weightlessly: Surfing is pure nature and flow . Timing and fitness, the right position in the lineup, and currents are all challenging. With indoor surfing or surfskating, you can train even in winter and without real waves.
Windsurfing: When the board gets planing, sail power, board control, and speed merge into a single exhilarating rush. The real challenge is coordinating the sail and board: This demands technique, forearm strength, and core muscle power.
Kitesurfing: The kite pulls, the board accelerates: The learning curve in kitesurfing depends on precise kite control and board coordination. Launch and landing techniques, gusts of wind, and proper steering, in particular, demand both brainpower and core strength.
Wakeboarding and water skiing: Explosive starts, setting the edge, building up power and off you go: Whether behind a boat or in a special facility, strength and coordination are required.
Sailing: Reading the wind, trimming the sails, executing maneuvers: In sailing, tactics, technique, and teamwork come together. Changing conditions, precise execution (tacking, gybing), and the stamina to remain focused for hours are challenging.
Kayaking: Whether gliding silently across the lake, dynamically in the surf, or playfully in the river: Strong arms, well-trained core muscles, and clean technique will get you ahead quickly.

Three divers with equipment explore a colorful coral reef underwater.

Water sports are simply good for you: Diving, for example, requires both body and mind.

Current water sports trends

SUP (Stand-Up Paddling) & E-SUP: Stand-up paddling on a large board: from relaxed gliding to athletic intervals. The E-SUP provides additional power for greater range and when paddling against the wind.
Foiling (including pump foiling and e-foiling): A hydrofoil lifts the board out of the water. In pump foiling, propulsion comes solely from weight shifting, while e-foiling uses an electric motor for assistance. These trends originated from hydrofoil innovations in sailing, kitesurfing, and windsurfing. They combine movements and balance skills from surfing and stand-up paddleboarding.
Wingsurfing/Wingfoiling: You hold an inflatable wing in your hand and glide on a foil board over wind and waves. An exciting mix of windsurfing and kitesurfing, combined with foiling techniques and the balance of surfing and stand-up paddleboarding.

So, are you now tempted to dive in or glide across the water? By the way, you can enjoy most traditional and modern water sports in both warm and cooler temperatures. As the pros know, it's all about having the right equipment. So, if you're a beginner, it's best to start with a course or professional instruction. We'll now tell you how to best care for your body before, during, and after your sport.

Food and drink: the right nutrient supply during water sports

Water sports place intense demands on both body and mind. They combine endurance, strength, coordination, and concentration – often over extended periods and under challenging conditions. Whether you're paddling with pure muscle power, controlling the wind while foiling, or swimming against the current, your body is constantly working at full capacity. External factors such as sun, wind, waves, and temperature can significantly increase your energy and fluid requirements.

Hydration: Fluid and electrolyte supply during water sports

Fluid and electrolyte losses are often underestimated in water sports: The cooling effect of the water and the low evaporation rate make sweating almost invisible. Nevertheless, the body quickly loses large amounts of water and minerals, depending on the intensity, temperature, and duration of the activity. Ideal hydration for water sports therefore combines targeted fluid intake with a balanced electrolyte mix.

Zero ^Calories : When you sweat, your body loses electrolytes – our effervescent tablets contain sodium, magnesium, chloride, calcium, and potassium. This gives you a delicious, sugar-free electrolyte drink, perfect for your water sports.
Iso Drink : With our carbohydrate-electrolyte powders, you can easily mix your own isotonic drink in your favorite flavor (lemon, red berry, or orange). In addition to carbohydrates that are readily available to your body, it contains the minerals potassium, magnesium, and sodium.
Salt Tablets : When you sweat during water sports, you can lose several grams of sodium per hour. Our salt tablets contain sodium and replenish your mineral intake during exercise. Magnesium also supports electrolyte balance. The convenient blister pack fits in any pocket, and the lemon-flavored salt tablets are easy to chew.

Nutrition tips for your competitive water sports

Water sports primarily demand endurance, muscle strength, and energy. Intense activity depletes your glycogen stores, leading to fatigue and a loss of concentration. These stores need to be replenished. In the water—and especially before or after on shore—it's crucial to have readily available carbohydrates and an adequate supply of all other essential nutrients. Always pay attention to your body's signals, as requirements vary depending on the type of sport, its duration, and intensity. Dextro Energy ^* offers snacks and supplements with essential macro- and micronutrients.

Dextrose cubes : The dextrose tablets in our dextrose cubes are individually wrapped and allow for flexible dosing. Choose readily available carbohydrates in your favorite flavor and discover our cubes with added nutrients and vitamins.
Liquid Gel : Our liquid gels are packed with liquid, readily available carbohydrates and some also contain sodium or caffeine. They are easy to take with you, dose, and reseal.
Dextro Energy ^Bars : As a quick snack before, during or after water sports, our delicious bars provide you with readily available carbohydrates and proteins.

Fit for any activity in and out of the water - with Dextro Energy*

Ready to take the plunge? Whether as a hobby for holidays and leisure time, or as a regular competitive and extreme sport – never forget how demanding water sports can be. Enjoy the freedom and the fun, but always make sure to listen to your body and provide it with sufficient nutrients and water. And if the weather isn't cooperating or you're not near water, you can find plenty of exercises and ideas online to train your muscles and technique – whenever and wherever you want. Dextro Energy* is always there for you.

^* contains carbohydrates

^° applicable to the prepared beverage

A varied, balanced diet and a healthy lifestyle are important.