Another Question about the swim

[vik70]

I recently did the 1 mile Newburgh to Beacon swim and I got a headache because I was dehydrated I think.  What would people who have done this swim recommend I eat and drink the morning before the Hudson 3 mile swim to avoid being dehydrated and losing energy?  Thanks.

[lmjTtown]

Keeping hydrated of course is very important. Drink lots of water the day before and the day of the swim and make sure to eat well, especially the week leading up to the swim. The kayaker to swimmer ratio is excellent so make sure to get a kayaker's attention at the first sign of not feeling well but hopefully this won't be necessary if you stay hydrated. Many kayakers will have bottles of water with them.  Your earlier post talked about the first hour being the easiest. I've done the swim seven times and each year it is a bit different.  At the pre swim meeting you'll be briefed on how the currents will affect this year's swim but an attempt is always made to take off at a time when the currents are in our favor.  Actually, the hardest swim is the first, after you get past that milestone you'll probably be hooked and looking forward to more open water swims. Just try to relax and enjoy the event, it is an awesome thing to be out in the middle of the river knowing you're helping very worthy causes!!

[TNTCoachMatt]

hydration does not begin the day before.  I was just reading another posting on here about nutrition and hydration which offers some other good advice.

When I am getting ready for a swim I like to drink water or juices.  I think its important to always eat healthy but as you approach a big event you want to eat foods that you are:
1. Used to eating
2. Like eating
3. Won't make you sick/lazy/or feel heavy
4. Have good amounts of carbs and energy
The day before I swam the channel my big dinner was a bowl of tuna fish and noodles with some celarly and carrots.  That is what I wanted, but its not a guaranteed meal for success.  It really is up to you and what you like.

A great thing to do on race day is to wake up to water. (or any day) but start your morning with a big glass of water.  Also have a good breakfast, again I think light and energy.  I ate a recovery power bar and cliff shot blocks before the channel.  

During the swim you should consider drinking.  I drank energy drinks every 20-30min during my channel swim.  I once raced a 10k in Australia and made the mistake of swimming the race without any liquids.  After the first 5k I was dehydrated and burned out.

All Kayakers have water and drinks on their boats.  You can ask any of them for a drink.  If you have your own kayaker (I recommend signing up a friend!) have them carrying your drinks and alert them to your desired feeding schedule.

If you want to eat during the swim, think of something easy to chew and that won't get soggy.  I like swiss rolls.  The hard choclate shell protects them from the water and they are quick rush of sugar and solid tastiness.

Hope this helps!  See you in the river.