Your questions on food and hydration answered

To help you get the most from your activity, we asked our members to share the questions they most often have about food, hydration and fuelling for training. We’ve brought the answers together in one place so you can find simple, reliable guidance that fits your routine.

Whether you swim for fitness, fun or competition, these tips are here to support you every step of the way.

If you’d like more guidance on how to fuel your sport, you can explore our Fuel Up Feel Great campaign. It’s full of practical tips, videos and easy‑to‑use resources to help you make confident choices about food and hydration.

Straight forward answers to common questions from members

What is the best food the night before race day?

Something high in carbohydrates that is easy to digest. Pasta or rice are great options, paired with a protein source like chicken or Tofu. Try an avoid something you have never tried before to avoid an upset stomach.

Is it actually bad to eat before a swim or is that a misconception?

That is a misconception! Like a car needs petrol to drive, we need energy to swim. A carbohydrate-based snack is a brilliant fuel source before training.

What is a good small meal for fuel before a swim session?

Some toast with jam, a peanut butter and banana bagel, a yogurt bowl with fruit and granola. Something easy to digest with a combination of slow and fast releasing energy.

What are the best pre and post foods for training and racing?

Following the concept of carbohydrate focus pre and a carbohydrate and protein focus post is perfect. Pre could be a flapjack and post a chocolate milk.

What’s best to eat before swimming with the aim to improve speed?

Your body needs energy to be able to swim fast, something like honey and banana on toast, or some dried fruit and a cereal bar.

What are the best hydration hacks?

Sipping little and often. Take your water bottle to school and training to maintain on top of your hydration.

What is your favourite food in terms of nutrition?

This is a very hard question! I love breakfast foods, a loaded yogurt bowl with fruit, peanut butter and granola is a daily staple. Equally, eggs are so diverse and make for a quick meal. But if I was to choose one of my favourite meals it would probably be a prawn pasta with lots of basil and garlic, and of course, apple crumble and ice cream.

Advice when you have dietary restrictions (e.g. dairy, gluten) and still want to get the proper nutrition?

Opt for fortified alternatives to get the essential vitamins and minerals. E.g. fortified plant milk and cereals. In terms of gluten, gluten free produce still provides you with sufficient carbohydrates, much like the gluten containing product. When traveling, consider prepping ahead and always have safe snacks with you to avoid stomach upset.

What should a meal plan look like if you’re training for long distance swimming events?

Consider energy (carbohydrates) and hydration. You want to have consumed enough carbohydrates that your body has direct access to the energy, as well as endogenous stores in your muscle to tap into as the session goes on.

What’s the best electrolyte for training? Should swimmers u18 use electrolytes during training?

Lots of food we consume on a daily basis provide us with naturally occurring electrolytes, fruit juice and milk being a great example. Electrolytes can be considered if its very hot or intensity and duration is prolonged.

Every Tuesday we open up a brand‑new Splash and Chat topic on Instagram, giving you the chance to ask your questions directly to us. Whether it’s nutrition, mindset, training tips or wellbeing or even what you favourite warm up, you can drop your questions/answer into the comment box and we will have your answer.

Make sure you’re following along so you never miss a topic  and so your questions can feature in the next Splash and chat, also don’t forget to give us a like and follow. 😁

Got a burning question about physiotherapy? Take a look at the common questions we’ve answered before here