Race Nutrition varies greatly depending on many factors, such as the distance, venue, conditions, and personal preference. Here are some general suggestions that can be applied to all situations.

1. Race Venue/Distance: The first consideration is how often feeding will even be available to you. For races 5k and shorter, it is common for there to be no built-in opportunities to feed.  For course races above 5k, there is usually a station along the course where fluids and food is available.  For point-to-point swims above 5k, there will oftentimes be a kayak or powered water craft assigned to the swimmer that can carry food and fluids for the swimmer to consume. Knowing what to expect before the race will help you make feeding schedule decisions.

2. Conditions: Temperature is a hugely important consideration when deciding feeding schedule. While hydration is important no matter what, it is especially important for “hot” swims held in water temps above the mid-70s. For these swims I recommend a high frequency of liquid feeds. For “cold” swims occurring in water temperatures in the mid-60s and below, the body burns three times as many calories, therefore, calorie consumption becomes more important.  Fluids with high caloric content or a variety of solids are of greater importance. In addition, fluids may be heated to provide some warmth to the swimmer. It is also important to remember to keep feedings short with longer periods between feedings since body heat is lost during feeds. For salt water swims it is important to drink plenty of water to flush out the high levels of sodium the swimmer will be taking in (not intentionally, of course), and during fresh water swims electrolytes are of greater importance.

3. Solids: When choosing solids for your race nutrition, keep in mind that secondary bodily functions, such as digestion, are reduced during strenuous physical activity.  Therefore, solids are best limited to those that will be easily absorbed.  Examples include gels, chews, and bananas.  Gels can be easily stashed in your suit, cap, or under goggle straps, making them an especially good choice for swims when the swimmer does not have a designated support craft.

4. Fluids: There is a plethora of choices when it comes to fluid nutrition for your races.  Many swimmers choose to alternate between different fluids depending on how they are feeling, for example, sports drink and plain water. Much of it comes down to personal preference, but whatever choices you make should be tested before the swim.  UNDER NO CIRCUMSTANCES SHOULD YOU DRINK THE LAKE/RIVER/OCEAN WATER TO SAVE TIME AT FEEDING STATIONS.

5. Mouthwash: Sustained salt-water exposure can cause swelling in the mouth and throat and make it difficult to swallow or talk.  One way to combat this is to rinse with mouthwash after a feed. Fill an empty water bottle with diluted mouthwash and rinse as a preventative measure, not a corrective one.

6. Feeding Mechanics: Keep feeds as short as possible, and try to stay horizontal.  In one motion, roll over with a single stroke of backstroke and grab the cup or water bottle, dump, and drop.  Cups and water bottles can be attached to a string to make it easier for crew to retrieve.  DO NOT LITTER. Feeding sticks can be made with some parts from the hardware store, just a telescopic pole and an apparatus to serve as a cup holder (or two).  Solid feeds, such as sliced bananas or chew, can be  prepared and placed in a cup so they are also easily accessible.