Strong swimming starts before you hit the pool. Rest well, move often, fuel up, and give yourself space. When you support your body, it supports you, in the water and in life.
Here’s your essential checklist – backed by science – for feeling your strongest, healthiest self:
💧 Water
Hydration is key for energy, focus, and muscle recovery.
Aim for 2 litres per day—that’s around 4 x 500ml bottles.
Staying hydrated helps regulate your body temperature, lubricate joints, and prevent fatigue during exercise.
🕒 Tip: Sip throughout the day—don’t wait until you’re thirsty!
😴 Sleep
Sleep is when your body repairs, resets, and recharges.
Most adults need around 8 hours per night, though this can vary.
Sleep helps with motor learning (aka improving your swim technique), hormone balance, and immune health.
🕒 Tip: Try to go to bed and wake up at the same time each day – even on weekends!
🏃♀️ Exercise
Movement boosts mood, improves cardiovascular health, and increases endurance.
Aim for 30 minutes of activity a day—a swim, a walk, or just moving more in your routine.
🕒 Tip: Short walks throughout the day add up. Try walking more and driving less, getting off the bus or tube one stop early!
🧘 Timeout
Taking just 5 minutes to pause can reduce stress and bring clarity.
Whether it’s a quiet moment, deep breathing, or stretching – this simple act gives your brain time to rest and reset.
🕒 Tip: Set a timer and take a break away from screens to check in with yourself. Try a social media time limit in phone settings.
🍽️ Food & Fuel
Food is energy. Eating balanced meals at the right times improves focus, stamina, and recovery.
Aim for balance: A mix of protein, carbs, and healthy fats keeps energy steady.
Meal timing matters: Avoid large meals within an hour before swimming; opt for light snacks if needed.
Breakfast is key: It jumpstarts your metabolism and fuels your brain for the day.
Quick Breakfast Ideas:
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Greek yogurt with fruit and oats
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Whole grain toast with nut butter and banana
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Smoothie with spinach, berries, and protein
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Overnight oats with chia seeds