Carbohydrates are a key fuel for rowers. One study looked at how carbohydrate intake affected performance.
Rowers are at risk for GERD (gastro-esophageal reflux disease) because of working in a crouched over position. Symptoms of GERD include a heartburn feeling, indigestion, and regurgitation. For some tips to manage GERD, check out this article from Livestrong.
Because it may feel cool on the water you may not remember to stay hydrated. The estimated sweat loss on the water in cool conditions is 1200 ml/hour for men and 800 ml for women. For hot conditions this increases to 2 liters/hour for men and 1400 ml/hour for women. This translates into 5-8 cups of water for men and 3-6 cups for women. If you have a break between pieces in the session try to get some water or sports drink. Whatever you can't make up during your session you will want to drink at the end of the session.
Rowers typically use more fuel and lose more fluid during training than during competition. Keep up your carbohydrate intake and replace fluid after each session, and you should be on track for a productive season.
copyright 2016 Kathleen Searles, MS, RDN, CSSD, LDN