Nutrition Ideas for Better Performance

Hydration, Nutrition and Sleep

• Swimmers need to develop the habit of
drinking water in practice and throughout the
• Swimmers should eat before and after practice
– As workouts intensify, swimmers will need to replenish their “fuel”
– Carbohydrates are essential
– Immediately following practice, develop a habit of eating good carbohydrates – ice cream and candy
are not a good carbohydrates.  Essential: Athletes should replenish fuels within the first 30 minutes after practice!!
– Lack of carbohydrates will lead to tired kids at school– even with good sleep.



There are 2 reasons to drink fluids: (1) to stay hydrated, and (2) to provide the body with fuel.
During Workout - Regardless of age or length of workout, all swimmers need fluids during
practice to stay hydrated. Easily accomplished with a couple of sips from the water bottle
every 15-20 minutes.

After Workout – Water is an excellent choice to replenish fluids after practice. It’s always wise
to drink at least one cup. Staying hydrated during the day is just as critical as hydrating during and
after workouts. Most swimmers can do this by incorporating a variety of fluids into their daily
diet. Water, fruit juice, milk, soups, even eating vegatables and fruits. Water is always the best choice.

Slowing Down? Drink Up

Something about water makes swimmers avoid drinking it. Apparently, your sense of thirst shuts down almost totally when you’re immersed in water. That’s bad, because if you wait until you’re thirsty to drink you’ve already lost 2 percent of your liquid body weight-and that’s on dry land. By the time you’re thirsty in the pool, you’ve lost more, and your performance suffers as a result. Swimmers over 55 and kids need to be particularly careful to drink enough. You especially can’t rely on kids’ sense of thirst, says Susan Kleiner, Ph.D., R.D., because its not fully developed. "It’s no accident that young athletes are more irritable toward the end of a hot or demanding workout. Blame it on the lack of body fluids. But you can avoid that by having plenty of cool water or sports drinks, which they love, on hand," she says. Seniors are also vulnerable. After about age 55, thirst is an even more unreliable indicator of your need for fluids, says Kleiner. And by 65, keeping well hydrated is extra critical, since your body needs water more than ever to regulate your core body temperature. This means you need to be very conscious-and conscientious- about hydration. Drink at least two cups of water two hours before you workout, have a drink before you begin, and chug down another four to six ounces every 15 minutes while you exercise.