Eating a healthy and well-balanced diet can help give you the physical and mental energy to perform in the role of a lifesaver.
There are many sources of dietary advice and many surf lifesaving clubs have qualified sports coaches who can provide basic dietary guidance. Current Australian dietary guidelines from the National Health and Medical Research Council can be found at eatforhealth.gov.au. Those with special needs should seek advice from a qualified nutritionist.
Dehydration of as little as two per cent loss of body weight results in impaired physiological responses and performance[9]. Lifesavers often patrol in hot conditions, so maintaining hydration is important for them in keeping well, and in preventing fatigue. If you are thirsty, you are already dehydrated and need to replace fluids and electrolytes quickly. Other signs and symptoms of dehydration that affect your ability to rescue include cramps in any muscle, headaches and nausea.
Water is the primary replacement fluid; however, rehydration fluids and sports drinks are suitable in moderation. Current recommendations of water intake by life stage and gender can be found at nrv.gov.au/nutrients/water.