When we swim, our body is loosing liquid and electrolytes as any other physical activity. For this reason, we must ensure a correct hydration plan.

Before start, be sure you are well hydrated, without being thirsty. Thirst is the first symptom to a deficiency of water, and can be the first of a chain of problems, as strength lost, muscle cramps or worst things.

When you do more than one hour of activity, it will be necessary to bring a can of wáter or isotonic drink. If you swim in the sea, you can use safety buoys to bring drink with you. And remember, water from the sea, from lakes or rivers it is not safe for your health.

At the end, you can recover eating fruit like melon, watermelon, oranges… that will help to raise your body liquid reserves, at the same time that help to get energy.

Try to avoid alcohol drinks, as alcohol is a dehydrating toxin.


Before start, it is better to eat food that gives you energy (high in carbohydrates), a minimum of 3 hours before the start. Try to avoid food high on fats or fiber, as them provoke a slower digestion.

If your crossing is longer than one hour, you should eat foods of easy digestion and high energy. We recommend you to try foods you are going to use in competition during your trainings, so you will feel if it is good for you. Do not experience on the race day!

When you finish, it is needed to recover part of the energy spent, as electrolytes and vitamins. Isotonic drinks, fruits and high protein food should be the base of your post-swimming meal.

Try to drink and eat slow when you finish, as it facilitates your recovering process.

For last, ask a nutritional professional how to plan accurately your drinks and meals.

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