Some classes have events that you have to weigh in for. As the risk of doing things out of order, this post is about how to recover well when you have to take steps to dip your body weight in the last few days before a regatta.

A future post will cover how to easily execute a short-term weight loss for the weigh in.

So for now, I would like to give you some tips for what to do following the weigh in with regards to nutrition and hydration so you’re in the greatest possible condition for racing.

I always try to encourage crews to weigh in the day before the first race day if possible as this gives more time to refuel and rehydrate and prepare to race

Here are some key strategies to ensure recovery between weigh in and the first race (expected the next day):

1. Replace fluids: If you have restricted your fluid intake for the final dip to weigh in then 150% of the fluid loss should be replaced within 2 hours of weigh in. For example, if you have dipped 1kg in body weight then 1.5 liters of fluid should be consumed to rehydrate.

2. Sports drinks: Rehydration can be rapid if electrolytes are consumed in this fluid. A sports drink is ideal - the sodium facilitates water absorption and maintains the drive for thirst. Plain water can reduce the drive to drink. Most sports drinks contain some sodium and other electrolytes and minerals.

3. Carbohydrate meal: Energy restriction from reduced food intake can cause a drop in muscle and liver glycogen levels. Glycogen is how carbohydrate is stored in the body. Thus a high carbohydrate meal should be consumed post weigh in.

4. Hi GI! Glycogen storage can be maximized if this carbohydrate meal has a high glycaemic index (GI). A high GI food is something that is absorbed rapidly into the blood stream. A banana smoothie would satisfy all these requirements.

If you weigh in the morning of the first race then the ideas above need to be compressed into the time between the weigh in and the first race - even on the way out to the start line.

Oh, and Merry Christmas!

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