Swimming pools are usually hot places—whether outdoors in summer, or indoors in winter. Even standing around in this environment can dehydrate you. So it’s vital that you keep up your fluid intake. Dehydration can be detrimental to a swimmer’s performance as it affects concentration and skill level. Sweat loss is hard to determine as swimmers are already wet from the pool but generally, 2-3 litres of water should be consumed regularly during competition and pool training. 

To perform at your best, it is important to have a balanced nutritious diet and drink plenty of fluids before, during and after training and swimming events. It is important to eat well and rehydrate to complement your training program. 

On meet days, swimmers should check their own bags to make sure all the fuel they will need over the day, has been packed. This not only includes an adequate supply of food and drinks for the day, but also enough nutritious snacks to cover the crucial post-race recovery period. 

Some valuable points for everyday practices are: 

  • Eating a variety of nutritious foods 
  • High carbohydrate foods and drinks 
  • Decrease your intake of foods high in fats and oils 
  • Drink plenty of fluids 
  • Balance your food intake with energy needs spread over the whole day 
  • Have a strategy to aid recovery 
  • Have a strategy for achieving a healthy high energy intake 

Click here for a Fact Sheet from Sports Dietitians Australia for more information.