Water sports present unique nutritional challenges. You're burning calories, sweating (even if you don't notice it), and using muscles in ways that land-based activities don't. Proper nutrition keeps you energised in the water and helps you recover afterwards.
Key Principles for Water Sports
Before water activities: Keep it light - heavy food plus water movement can cause nausea. Eat 1-2 hours before for pool swimming, 2-3 hours before open water or ocean activities. After activities: You've been sweating even in the water - rehydrate properly. Protein and carbs for recovery, especially after upper-body intensive sports like swimming and kayaking.
All Water Sports Guides
What to Eat Before Swimming
Light nutrition for the pool
What to Eat After Swimming
Post-swim recovery nutrition
What to Eat Before Kayaking
Fuel for paddling adventures
What to Eat After Kayaking
Recovery from upper body endurance
What to Eat Before Paddleboarding
Light fuel for balance and endurance
What to Eat After Paddleboarding
Rehydrate after time on the water
What to Eat Before Surfing
Fuel for catching waves
What to Eat After Surfing
Recovery from ocean sessions
What to Eat Before Rowing
Fuel for ergs and on-water
What to Eat After Rowing
The 3 Rs: Refuel, Rehydrate, Repair
