Good nutrition, hydration and hygiene are crucial aspects of training and can make a huge difference to performance both athletically and academically. Rowing is a highly active sport in terms of duration and intensity. To fully recover from training sessions, eating habits (of the right foods at the right times), enough sleep and staying hydrated will keep you healthy and help you maintain your concentration.

The basic principles for a good diet for sport are:

  • Have regular meals. Do not miss breakfast.
  • Make sure about two-thirds of your energy is supplied by starchy foods (carbohydrates) for example bread, potatoes and pasta.
  • Avoid foods that are high in fat, especially saturated fat.
  • Eat plenty of fresh fruit and vegetables.
  • Drink plenty of water throughout the day. This is extremely important for athletes. Take a water bottle in the boat with you and drink small amounts regularly to keep yourself hydrated. Energy drinks are not recommended. Please note that if you are thirsty, you are already dehydrated!
  • Replenish energy supplies by eating within 1 hour after exercising.

ALWAYS wash your hands after rowing and especially before eating. Your immune system can be depressed slightly after strenuous exercise. Do not risk picking up an infection from your hands. For hygiene and safety reasons, rowers are recommended to wear wellies and not walk barefoot when boating. Safety rules are displayed in the boat house.