uel well, rest deeply, move daily, and give yourself the space you need.
The more you support your body, the more it will support you – whether in the pool or out in life.
🧠💧 Ensure You Have Enough – Fuel Your Body & Mind to Swim Stronger
Swimming isn’t just about technique—it’s about what you bring to the pool. To perform well and feel your best (whether you’re doing a few gentle lengths or diving into a challenge), you need to make sure your body and brain are fully supported.
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