Nutrition and Diving

According to some insights from DAN, scuba diving exposes our body to extremely stressful conditions, such as hyperbaria, hyperoxia and cold water, which can increase energy expenditure and oxidative stress. Adequate nutrition is essential before an immersion, to improve our body’s responses to stress, delaying fatigue, and post-dive to accelerate recovery and reduce tiredness.

In addition to DAN, I reached out to Registered Dietitian Paula Wicklund, for some insights on diving and your health and overall nutrition. 

Hydrate: Breathing compressed air is very drying and dehydrating. Drink water, sports drinks or fruit juice from 90 minutes to right before getting in the water, even if you don’t feel thirsty. This will prevent excessive fluid loss. After surfacing, fluids will help recovery and reduce dehydration symptoms, for instance tiredness, fatigue, and mild confusion. Note that it is strictly recommended that divers avoid alcohol, since it enhances fluid loss, and to limit salty food. Also, caffeine can increase diuresis, but coffee before a dive can stimulate and improve cognitive functions, so if it’s combined with drinking water it should not be a concern.

Balanced Diet: Nutritional recommendations for a diver don’t differ a lot from that of other active people. The ideal meal should be lightweight and easily digestible, and should include sources of complex carbohydrates (like cereals, rice or pasta) and fat (Greek yogurt, nuts, almonds, dark chocolate, and olive oil), fruits or vegetables, and water. Proteins (such as eggs, fish, legumes and meat) are required for tissues to recover correctly, but are usually best to consume during dinner, after a dive. Eat a good meal at least 2 hours before your dive and a balanced post dive dinner to restore your energy levels. 

Remember to pack a snack to consume between dives to help restore fluids and energy. Nuts, fruits (such as bananas) and dark chocolate are all good choices. Remember to drink water! A snack can be enjoyed 30 minutes before your dive or between dives for an energy burst. 

In conclusion, the best advice to enjoy your dives is to follow nutritional recommendations, be active and train, don’t smoke, limit alcohol, sleep the right amount of hours and most of all, respect the rules of diving.