Meet Day Nutrition & Hydration
Proper nutrition and hydration play an important role in helping swimmers perform their best. Meet day is not the time to try new foods. Instead, focus on familiar foods that provide steady energy throughout the day.
The Night Before
Swimmers should eat a balanced dinner that includes carbohydrates, lean protein, fruits, and vegetables. Pasta, rice, chicken, potatoes, fruit, and vegetables are all excellent choices.
Avoid overly greasy, spicy, or heavy foods.
Meet Morning
A good breakfast should be eaten 2–3 hours before warm-ups when possible.
Examples include:
- Oatmeal with fruit
- Cereal and milk
- Toast with peanut butter
- Yogurt and fruit
- Bagel with cream cheese
- Pancakes with fruit
During the Meet
Swimmers should eat small snacks between events rather than one large meal.
Good meet-day snacks include:
- Bananas
- Grapes
- Applesauce pouches
- Pretzels
- Goldfish crackers
- Granola bars
- String cheese
- Peanut butter crackers
- Turkey sandwiches
- Bagels
Avoid:
- Candy
- Soda
- Energy drinks
- Heavy concession stand foods
- Greasy or fried foods
Hydration
Swimmers should bring a water bottle and sip fluids throughout the day. Proper hydration begins long before arriving at the pool.
Water is usually sufficient. Sports drinks may be helpful during long meets or outdoor competitions, but they should not replace water.
A simple way to check hydration is urine color. Pale yellow generally indicates good hydration.
After the Meet
Recovery is important. Swimmers should eat a combination of carbohydrates and protein within an hour after competition.
Examples include:
- Chocolate milk
- Turkey sandwich
- Fruit and yogurt
- Cheese and crackers
- Chicken and rice
Sample Meet Bag
✓ Water bottle
✓ Healthy snacks
✓ Sandwich
✓ Fruit
✓ Extra goggles
✓ Towel
✓ Navigators Swim Cap
✓ Team spirit
Remember: you cannot "make up" for poor hydration or nutrition on race day. Good performance starts with healthy habits every day.
*Source: USA Swimming, American Dairy Association North East
