Ways for staying cool in hot conditions

• Have a cold icy drink 15 mins before you start your swim (such as a slushie, snow cone, sports drink slurry)

• Hydrate regularly the day before and morning of

• Have cold or icy drinks during your swim if available (practice this in training to get the temperature right for you!) 

• Increase your fluid in feeds compared to cooler conditions (an extra 50-100ml depending on your sweat losses and feeding schedule)

​

Ways for staying warm in cold conditions

• Have a warm drink 15 mins before you start your swim (such as warm Powerade, cordial or tea and sugar)

• Have warm feeds - make them luke warm with about 1/4 hot, 3/4 room temperature (again, practice this in training to find what's best for you)

• Depending on temperature of water and outside, you may benefit from more regular feeds or high carbohydrate feeds (to keep you warm!) ...or keep extra gels in your togs

• Get cold exposure regularly in the lead up to your event - cold swims, ice baths, cold plunges