Why Does Swimming Make You Hungry? 7 Reasons and What to Do
Many swimmers climb out of the pool ravenous. There are good reasons for it, and a little planning stops it from undoing your hard work.
1. You have used a lot of energy
Swimming works the whole body: arms, shoulders, back, core and legs. A steady session uses a fair amount of energy, and your body wants to replace it.
2. Cool water may increase appetite
A small study found that people ate considerably more after exercising in cool water (20°C) than after the same exercise in warmer water (33°C), even though they used about the same energy. A later review of studies found similar results for cold-water exercise. Researchers are not yet sure why. Pool water in Singapore is usually warmer than in those studies, but it is still cooler than your body.
3. You do not notice how hard you worked
The water keeps you cool and you do not feel sweaty, so it is easy to underestimate how much effort a swim took until you are out and hungry.
4. Swims often fall near mealtimes
Early morning swims before breakfast, lunchtime swims and after-work swims all tend to end close to a meal, when you would be hungry anyway.
5. You may be thirsty, not hungry
You sweat in the pool, especially outdoors in Singapore's heat, and thirst can feel like hunger. Drink water first.
6. Children burn energy fast
Children often come out of lessons starving. Their bodies are growing and they move constantly in the water. A healthy snack after lessons is a good habit.
7. Habit and reward
"I've earned it" thinking is common after exercise. It is fine to enjoy a treat, but it is easy to eat more than the swim used.
How to refuel sensibly
- Plan a snack. Pack something like fruit, yoghurt, a wholemeal sandwich or a small handful of nuts, so you are not tempted by whatever is nearby.
- Drink water first. Then see if you are still hungry.
- Time your swim. Swimming before a regular meal means the meal becomes your refuel.
- Do not swim on a completely empty stomach if it leaves you weak; a light snack an hour or so before can help.
- Look at the whole week. If weight management is your goal, read does swimming help you lose weight?
For parents
Pack a healthy snack and water for after lessons, and avoid a big meal just before swimming. See what to bring for baby swimming lessons and your first swimming lesson.
More in health and wellbeing
- Why does swimming make you sleepy?15 reasons you feel tired after a swim
- Does swimming improve sleep?What the evidence says for adults and kids
- 5 swim workouts for runnersRecovery, endurance and pool running
- 14 swim workouts for triathletesTechnique, endurance, race pace and open-water skills
Sources
- White et al. (2005), Increased caloric intake soon after exercise in cold water. Participants ate about 44% more after exercising in 20°C water than in 33°C water, with similar energy expenditure.
- Allgrove et al., review of water-based exercise and energy intake. Cold-water exercise increased energy intake more than thermoneutral water.
Want to make swimming part of your routine?
Tell us how you swim now and your goals. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.