Swimmers' Nutrition Strategy: Macros and Hydration in a Water Sport
You don't feel yourself sweating when you exercise in water, but you still lose fluid. The key points of nutrition for swimming, plus practical tips.
Energy Expenditure in Swimming
Because of water resistance, the energy cost of swimming is 25–30% higher than that of land sports.
Approximate calorie expenditure:
- Breaststroke, 1 km: ~350–400 kcal
- Freestyle, 1 km: ~280–330 kcal
- Butterfly, 1 km: ~450–550 kcal
Hidden Fluid Loss in the Water
You can lose 500–800 ml of fluid per hour during intense swimming. Rule of thumb: Weigh yourself before and after training; drink 1.5 L of fluid for every kg of difference.
Fueling for Morning Training
30–45 minutes before (small, quickly digested):
- A banana + a small handful of raisins
- A rice cake + a thin layer of honey
Suggested Macro Split
| Phase | Carbohydrates | Protein | Fat |
|---|---|---|---|
| Heavy training | 55–60% | 20–25% | 20% |
| Competition period | 60–65% | 20% | 15–20% |
| Rest | 40–45% | 30% | 25–30% |
This article is general information. Talk to a paediatrician or dietitian before deciding on a nutrition plan or supplements for your child.