Swimming carnivals are a blast, but they can also be long hours under the sun or in heated pool areas.

For our young swimmers to perform their best, staying hydrated and nourished is key!

Hydration Tips:

• Pack plenty of water – encourage kids to sip water regularly, even if they don’t feel thirsty
• Electrolyte drinks – add an electrolyte option to help replenish salts lost through sweat (avoid sugary drinks!)
• Coconut water – a fantastic natural alternative to electrolyte drinks, packed with magnesium to keep them hydrated and energised.
• Keep it cool – freeze water bottles the night before for a refreshing sip during breaks

Snack Ideas:

• Light and energising snacks – cut-up fruit like oranges, bananas, and watermelon are hydrating and easy to digest
• Carbs for energy – small sandwiches, rice cakes, or whole-grain crackers keep them fuelled
• Protein boost – include snacks like boiled eggs

Heat Protection:

• Hats and sunscreen – keep their skin protected between races - choose aqua fluid sunscreen to prevent stinging eyes once they get wet, and ensure it’s water-resistant for lasting protection
  Whether it’s their first carnival or they’re champs on that, staying healthy and hydrated will make the day even more enjoyable.

Good luck to all the swimmers competing!