Spending the day at an open meet is exhausting for every-one, the hot environment and waiting for your race. The day is made all the more exhausting if you are dehydrated.
As a rule of thumb you lose a litre of water for every hour of activity. Intake should be 1.5 times the amount lost
Recommended water intake for a training session
Recommended water intake for an open meet
Symptoms of dehydration
Poor food choices
Crisps, sweets, chocolate, cakes, muffins and processed food. These foods are empty calories – sugar is inflammatory and reduces immunity high fat foods slow down digestion. Poor food choices will affect performance in the pool.
Good food choices
Choose foods that are easily digested and reduce inflammation in the body after racing.
The night before drink plenty and eat a high protein meal with easily digestable carbs.