Staying strong over summer: Nutrition tips for during the holidays

Summer holidays often bring a well-earned break from the intensity of training, with fewer early mornings and a slower pace, it can be easy to let nutrition slip.

However, even with a reduced training load, eating well remains essential, especially for young athletes who are still growing, developing and recovering from a busy season in the pool.

Here’s what athletes and parents should keep in mind to stay healthy, energised and ready to return stronger after the break.

Hydration: More than just an after thought

Hotter temperatures and outdoor activities increase how much we sweat, even without noticing it, and if you are still training occasionally or just playing outside, staying hydrated becomes even more important.

Top tips for staying hydrated:

• Keep a bottle close: Aim to sip water regularly throughout the day, not just at mealtimes or during training.
• Check your wee: Pale yellow urine is a good sign of hydration. Darker urine may mean you need to drink more.
• Flavoured water helps: Add fruit slices, a splash of squash or electrolyte tablets to make water more appealing in the heat.

Fuel for the work required

With less time in the pool, you won’t need quite as much fuel as you do during full training blocks, but that doesn’t mean food should be restricted.

Think of it like this – the engine might be running a bit slower, but it still needs quality fuel.

A helpful approach is to adjust portion sizes and snack frequency slightly on quieter days, while still focusing on balanced meals that include:

• Carbohydrates (e.g. rice, pasta, fruit, oats) for energy
• Protein (e.g. meat, dairy, eggs, beans) for growth and recovery
• Fats (e.g. nuts, seeds, olive oil) for hormone function and brain health
• Plenty of colour: veggies and fruits provide the vitamins and minerals you need to thrive

Growth spurts: Fuel the future

Something you don’t expect during lighter training periods is that young athletes often experience a growth spurt. Why? Because your bodies finally have a bit more energy available to grow, rather than using everything to recover from hard training.

This means your energy needs might stay the same, or even go up slightly, even though you’re training less.

Support growth by:

• Eating regular meals and snacks, even on rest days
• Prioritising protein-rich foods across the day
• Having a bedtime snack (e.g. yogurt, warm milk or nut butter on toast) to support overnight growth and repair

Good nutrition = better mood, recovery and readiness

The summer break is a great time to build healthy habits, not lose them. Keeping up with good nutrition helps you:

• Recover fully from the season
• Support your immune system
• Stay energised for fun activities with family and friends
• Return to training in September feeling strong, not starting from scratch

Key reminders for athletes and parents

• Don’t skip meals, even if training is lighter
• Stay hydrated throughout the day, especially in the heat
• Keep protein at the heart of every meal and snack
• Fuel growth as well as movement: you’re still athletes, even when you’re resting!
• Use summer to learn more about food and get involved in cooking or food prep

By having consistent, nourishing meals and plenty of water, you’re not just feeding your body, you’re fuelling your future.

Here’s to a happy, healthy summer break!