Swimming and swimming workouts require a lot of energy: children can quickly become fatigued if they do not prepare before or do not adequately nourish themselves during a swim session. Here’s what you need to know about children’s fuel and energy needs in the pool.

Eating before swimming. For recreational swimming, the “dangers” of eating just prior to swimming are highly overblown: there’s no real danger, other than a potential slightly elevated risk of minor cramping. Don’t have your children eat a huge meal right before going into the water, but don’t think they need to wait an hour after fueling up with just a snack.

For children who are swimming competitively or performing swimming workouts, it’s better to wait an hour or two after a meal before swimming, or 15 minutes following a snack. The horizontal position can lead to increased gastric influx, which could make time in the pool uncomfortable and affect performance.

How to fuel up. A main meal for children before swimming should feature foods with low-Glycemic Index carbohydrates, including oatmeal, pasta, Greek or regular yogurt, soy or dairy milk, and virtually any kind of fruit. For a quick energy boost before swimming, children should eat foods with high-Glycemic Index carbohydrates, including a large banana, breakfast or nutrition bar, or an apple.

Special note on hydration. It can be a challenge to remember that despite being surrounded by water while swimming, staying hydrated is a vital need for children, as during any physical exercise. At least half a liter of water per hour in the pool is a good baseline for children, but always remind kids to drink water regularly (they typically don’t remember on their own).

Common sense goes a long way in making certain your child is properly fueled for swimming workouts, always be aware of signs of fatigue that indicate lack of nutritional energy. If you have any questions about your child’s energy needs in the pool, let us know in the comments and we’ll do our best to answer – our expertise is one reason Texas Swim Academy is a favorite choice for swim lessons in Houston and surrounding communities.


Texas Swim Academy is the best swim school near me offering result-oriented swimming lessons in Katy that cater to all ages and abilities. Our well-trained and experienced swimming instructors provide a variety of programs for infants through adulthood. For the little ones, we offer swimming lessons for babies and swimming lessons for toddlers focused on survival swimming skills to build a strong water safety foundation and foster water confidence at a young age. Once your child knows how to swim, our swim lessons for children will help refine techniques and build endurance, as the consistent practice of their swimming skills is an imperative part of becoming a strong swimmer. 

Our adaptive aquatics program is designed for children of all ages and abilities to ensure every child, including children on the autism spectrum, can benefit from these fundamental skills and enjoy the water in a safe and comfortable environment. Adults seeking to improve their swimming prowess or learn how to swim for the first time can enroll in adult swim lessons tailored to their specific goals.

Our swim lessons near me are a convenient and accessible way for you and your family to learn how to swim in a comfortable environment. Our dedicated instructors are passionate about teaching and ensuring your progress in the water. Take a few minutes to view Our Swimmer Stories to learn more about what other families are saying about their experience with Texas Swim Academy. 

Contact us to learn more about our programs or stop by our state-of-the-art swimming facility in Katy to register today. Be sure to follow our Facebook, Twitter, and YouTube pages for important news, updates, and swimming safety tips, and read our blog to keep up-to-date with important information on water safety and proper swimming lessons.