Eating for Diving
There are no official seasons to diving but healthy eating and active life go hand in hand and it's a great opportunity to consider your diet and the effects this can have on you having a great, good or poor dive. Here is a brief guide of things to eat or drink in preparation for your dive experience.
Six to three days before
This is the time to build your water and carbohydrate stores. It is a must to drink enough water so that your urine is clear the days before a dive and most importantly on dive days.
Being well-hydrated is thought by many to be vital to the prevention of decompression sickness. Excessive alcohol intake will dehydrate the body rapidly and it may take a day or two to recover becoming rehydrated, therefore alcohol is best avoided.
Approximately one-half to two-thirds of your calories should be from complex carbohydrates (whole grains, pasta, veg, fruit, etc.) depending on the intensity of your diving. If you're doing a full week of repetitive dives, stay closer to the two-thirds calories from carbs and eat plenty of calories. Also, make sure you get enough protein by taking in low-fat dairy products, beans, nuts (use for salads and cooking) soy products, and lean meat and fish.
Two days before
This is the day to be sure you have plenty of water in your system and plenty of calories. Alcohol acts as a diuretic leading to dehydration. It is recommended that alcohol be avoided pre-dive.
Consuming slightly higher carbohydrate foods and evenly spaced meals can be beneficial on this day leading upto dive day. Extra calories can be consumed from various sources but be careful not to overload. Restfull nights sleep can aid the dive experience also.
Day before
By eating a little less than usual today will make you a little lighter tomorrow on your dive day, so drop your intake by about 500 calories. Avoid carb loading. An upset stomach on a dive day is not plesant, steer toward broth-based soup, cereal, fruit, vegetables and sports drinks on this day. Also ensure to drink a little extra water.
Dive day
Stay away from any unusual foods or known stomach upsetting foods (e.g curries).
Eat a small breakfast & ensure to eat at least two hours before the dive, avoid high fat, high starch foods. If the dive is in the afternoon, keep the portions small and choose high-carbohydrate foods and sports drinks but preferably water for lunch.
Drink water up to one & half hours before the dive. 10 to 15 minutes before the dive have a water bottle handy and take in 2-4 ounces of water. Water consumed this close to the dive start will help counteract the obligatory diuresis of your initial water immersion.
During the dive
Depending on the number of dives, drinking regular water is usually best.
After the dive
Consume high-carbohydrate foods after a dive as soon as possible (this doesn't include alcohol). Try to eat something every couple of hours all day long if you're diving again and at least for four-six hours after short dives. Avoid alcohol for as long as possible after a dive as it will dehydrate you as well as slow the restoration process of your liver and exercising muscles.
While following these tips may not allow you to dive any deeper or use less air, it can make a big difference how you feel during and after the dives.