By Jill Castle, MS, RDN of usaswimming.org
It’s that time of year when many swimmers will be traveling to compete. Long distance travel can wreak havoc on a swimmer’s body and dampen his or her competitiveness. From the availability of less than healthy food options to cramped seats, the choices made during travel can ready the swimmer for athletic performance or it can undermine months of hard work. Focus on the following areas to be ready and able to compete when arriving at your destination:
Bring Along Food
No matter how far the swimmer travels, or the mode, taking nutritious food along will better ensure proper eating and prevention of hunger. Flight provisions, such as small servings of peanuts, pretzels or crackers, generally won’t be adequate for the competitive swimmer. On the other hand, mindlessly grazing on food—even healthy food-- throughout travel can result in overeating. Try to eat food at usual times and bring along activities to prevent boredom like a deck of cards, a book, movies, or music. Energy bars, trail mix, whole grain cookies, fruits, and veggies are all good options to bring along. Keep any food that requires refrigeration safe by storing it in a small igloo or lunch pack.
If meals are available on a long flight, choose the carbohydrate-rich vegetarian option, which will likely be a rice or pasta-based meal. You may need to request this ahead of time, so double check with the airline. If travel is by bus, the food options may be limited to fast food establishments. In this case, opt for whole grain breads, salads with protein, hearty soups and breakfast options with eggs, potatoes or breads.
Stay on Top of Fluid
Flying is naturally dehydrating. The humidity on an airplane can be 10-15%, which encourages more water evaporation from the skin and lungs. This type of dehydration is subtle and may cause headaches or constipation. Water is by far the best option for a beverage, along with an occasional 100% fruit juice or a sports drink. Drink at least a cup of fluid each hour. Bring a water bottle and ask for a refill from the flight attendant as needed. Remember: go through security with an empty water bottle and purchase water near your gate.
Avoid Painful Muscle Cramps 
Swimmers may feel cramped on a flight, as the seats are compact and legroom may be minimal. It may also be difficult to get up and move around. Get an aisle seat if possible and make sure to store extra baggage overhead to optimize legroom. Get up, walk around and stretch every hour or so to minimize cramping and encourage blood flow. Make sure to drink plenty of fluids. If cramping is a problem, be sure to drink fluids with electrolytes such as a sports drink, or drink water and eat salty carbohydrate foods like pretzels or crackers.
Cut Constipation
Many travelers experience gas, bloating and constipation. Everybody’s “system” is different, but long distance travel can certainly encourage constipation. The antidote: eat high fiber foods (fresh fruit and vegetables, whole grains, nuts, and beans) and keep up with fluids. If constipation becomes an issue, try natural remedies such as prunes or prune juice, apricot or pear nectar, or celery.
Get Some Sleep
Sleeping on a plane can be very challenging. However, swimmers are better able to adjust their body clock to a new time zone if they can get some sleep during travel. Use noise-reducing earplugs, eye covers and a pillow—these will help reduce distractions and promote sleep. Try to eat a high carbohydrate snack, such as a granola bar, dry cereal or whole grain crackers before snoozing to increase brain serotonin, which encourages sleep.
These strategies will help the swimmer be ready to compete when arriving at his or her destination, no matter how far they have traveled. With a little forethought and planning, swimmers can journey with confidence!
Jill Castle, MS, RDN is a registered dietitian, childhood nutritionist, and youth sports nutrition expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete. Learn more about Jill at www.JillCastle.com and check out her free list of 70 Awesome Pre-Workout Snacks for Kids here.
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