What to eat after kayaking depends on how far you paddled and the conditions you faced. A gentle hour on calm water has different recovery needs than a challenging day battling wind and waves. Either way, coming off the water creates an immediate need for rehydration and eventually a balanced meal to replace what you've used.
Kayaking primarily works your arms, shoulders, back, and core through continuous repetitive motion. A typical hour burns 300-500 calories and depletes glycogen stores - more in challenging conditions or longer distances. Your muscles need protein for repair and carbohydrates to restore energy.
The Recovery Priority
After kayaking, your immediate priorities are rehydration and getting warm if conditions were cold. Once you're comfortable, eat a balanced meal within 1-2 hours containing protein and carbohydrates. For recreational paddling, normal healthy eating is sufficient - only longer or more challenging paddles require aggressive recovery nutrition.
Why Post-Kayaking Nutrition Matters
After your paddle, your body benefits from:
- Fluid replacement: You've been sweating even if you didn't notice on the water
- Glycogen restoration: Continuous paddling depletes carbohydrate stores
- Muscle support: Your upper body and core need protein for recovery
- Energy restoration: Avoid the post-paddle energy crash
- Warmth and comfort: Hot food and drinks help warm you up after cold paddles
Best Foods After Kayaking
Immediately After (At the Launch Site)
Quick Post-Paddle Options
- Banana - Quick carbs, potassium for muscles
- Natural energy bar - Convenient, packed in your dry bag
- Handful of nuts and dried fruit - Balanced, portable
- Sandwich - If you packed one for after
- Hot tea from a flask - Warming, hydrating
Full Post-Paddle Meal (Within 1-2 Hours)
Recovery Meals for Kayakers
- Fish and chips - Classic post-paddle comfort food (the seaside tradition)
- Pasta with meat sauce - Carb replenishment, protein for muscles
- Soup with bread - Warming, easy to eat when tired
- Chicken with rice and vegetables - Balanced recovery meal
- Full cooked breakfast - If you paddled in the morning
Post-Paddle Rehydration
Rehydration is essential after kayaking - water exposure masks how much you've sweated:
- Start immediately: Begin drinking as soon as you're off the water
- First hour: Aim for 500-750ml fluids
- Continue drinking: Keep sipping over the next few hours
- Hot drinks: Tea or hot chocolate helps warm you up after cold paddles
- After long paddles: Consider electrolytes, especially in warm weather
Recovery Based on Paddle Intensity
After Short Recreational Paddle (Under 2 Hours)
A snack and drink immediately after, followed by your next normal meal is sufficient. No special recovery protocols needed - just don't skip food entirely.
After Longer Day Paddle (2-4 Hours)
More substantial refuelling is appropriate. Have a snack immediately after landing, then a proper meal within 1-2 hours. Prioritise carbohydrates for glycogen restoration and protein for muscle recovery.
After Challenging Conditions or Expeditions
Extended or demanding paddles require serious recovery nutrition. Eat within 30-60 minutes of landing - something with both carbs and protein. Follow with a substantial meal. Continue eating and hydrating well throughout the rest of the day.
The Pub Stop Tradition
Many kayakers stop at a pub or cafe after paddling - here's how to make good choices:
- Hot food options: Jacket potato with filling, burger, fish and chips all work
- Include protein: Add chicken, fish, or beans to your choice
- Hydrate first: Have water or soft drink before alcohol
- Limit alcohol initially: Rehydrate properly before drinking beer
Weather Considerations
After Cold Water Paddling
Hot food and drinks help restore core temperature. Soup, hot chocolate, tea, and warm meals are ideal. Your body burns extra calories staying warm - eat a bit more than usual.
After Hot Weather Paddling
Prioritise rehydration and electrolyte replacement. You may have sweated more than you realised. Cold drinks are refreshing but don't neglect food - even if heat suppresses appetite.
What to Avoid After Kayaking
- Skipping food: Your body needs fuel to recover from sustained paddling
- Excessive alcohol before rehydrating: Paddle first, drink properly, then beer
- Waiting too long to eat: Hunger leads to poor food choices
- Ignoring dehydration: Water exposure masks fluid loss - drink anyway
The Bottom Line
After kayaking, prioritise rehydration and getting warm if needed. Have a snack immediately after longer paddles, then a balanced meal within 1-2 hours. Match your recovery nutrition to the intensity and duration of your paddle. The post-kayak pub stop is fine - just rehydrate properly first and include some protein in whatever you eat.
