Coach’s Quick Tips for swimmers:

What should my child eat before practice?  At meets?

The best pre-practice, or pre-meet meal should contain primarily carbohydrates.  Carbohydrate-rich foods like pasta, breads and cereal are easily digested and absorbed.  Rule of thumb: 0.5 - 2.0 grams of carbohydrate per pound of body weight one to four hours prior to exercise.

Meals that provide 100 grams of carbohydrates

•1 bagel with peanut butter and 2/3 cup of raisins

•1 cup of low-fat yogurt, 1 banana and 1 cup of orange juice

•1 turkey sandwich with 1 cup of applesauce

•2 cups of spaghetti with meat sauce and 1 piece of garlic bread

•8 oz. of skim milk, 1 apple, 1 orange, 2 slices of bread and 3 pancakes

•1 serving of Gatorade and 1 bagel

Fluid Replacement Tips

•Keep a fluid bottle by the side of the pool when working out & drink between repeats & sets.

•Avoid carbonated drinks, which can cause stomach bloating and may reduce fluid intake.

•Avoid caffeine-filled beverages.  They are diuretics and contribute to fluid loss.

•Check the color of your urine. Dark-colored urine may indicate you are dehydrated and need to drink fluids.

Ear Drying Aid

Combine in a small bottle:  Equal parts of rubbing alcohol and vinegar (white or apple cider).  It is stinky, but effective.  Using a dropper, put a couple of drops periodically in each ear.  Also put a few drops in when you feel like you have water in your ears.

Some drugstores also sell a product for Ear Drying if you prefer the store-bought solutions.