Hydration and Diet While Training in the Tropics -

Fueling Performance

Proper Hydration and Diet While Training in the Tropics

Article by Gustavo Padilla
(@darksidedivers)

The Silent Threat: Dehydration and DCS

Dehydration has long been recognized as a contributing factor to decompression sickness, particularly in warm climates where sweat loss is high and often goes unnoticed. When dehydrated, your blood plasma volume decreases, making it harder for your body to off-gas nitrogen efficiently after a dive.

A 2020 review in the journal Frontiers in Physiology₍₁₎ concluded that dehydration “exacerbates inert gas load and bubble formation” in divers and may increase DCS risk under certain conditions.

In simple terms: thick blood and poor circulation can slow down nitrogen elimination and increase the risk of bubbles forming in tissues.

Tip: Don’t wait to feel thirsty. Thirst is already a late-stage sign of dehydration. Monitor your urine color as light straw yellow means you’re well-hydrated.

Water Isn’t Enough: Why You Need Electrolytes

Hydration is not just about drinking water. You also need to replace electrolytes, especially in tropical climates where sweating is more intense and frequent.

A study by the U.S. Army Research Institute of Environmental Medicine₍₂₎ found that electrolyte imbalance during exertion in the heat significantly increased fatigue and impaired decision-making, even when fluid intake was adequate.

Sweat contains sodium, potassium, and chloride, minerals essential for muscle function, nerve signaling, and fluid balance.

Fix: Mix electrolytes into your water as they are portable, effective, and taste great. Avoid sugary sports drinks unless diluted.

Food Is Fuel: Not a Reward (Yet)

It’s tempting to indulge in deep-fried tacos and spicy street food when training in Mexico or the tropics. And hey, you should enjoy local cuisine after your course.

During training, what you eat matters. Fatty and spicy foods can trigger indigestion, inflammation, or diarrhea. These issues reduce your body’s ability to absorb water and electrolytes, increasing dehydration.

A poor diet also spikes your inflammation, which increases oxidative stress and may affect your decompression safety. This link between inflammation and decompression stress has been noted in research by the University of Split School of Medicine₍₃₎.

I’ve seen divers lose entire training days to a bad meal. Upset stomachs, nausea, and bloating are not just inconvenient, but they can take you out of the water and ruin a day’s progress.

What to Eat While Training

DO:
– Lean proteins (chicken, eggs, tofu, legumes)
– Complex carbs (rice, potatoes, oats)
– Hydrating vegetables (cucumbers, lettuce, bell peppers)
– Healthy fats (avocados, nuts in moderation)
– Consistent meals that your gut is used to

AVOID:
– Deep-fried anything
– Highly spicy foods
– Unfamiliar dishes or street food during training days
– Sugary snacks or drinks

Recovery Between Dives Matters

You don’t just need to prep before a dive, you also need to recover well between them. Think of it like training for a marathon: recovery impacts performance just as much as the effort itself.

Post-dive, your body needs:
– Fluids with electrolytes to replace sweat and support circulation
– Protein and carbs to repair muscle and refuel energy stores
– Anti-inflammatory foods to reduce oxidative stress

Also, stay away from alcohol during training—even moderate drinking contributes to dehydration and delays recovery. The CDC confirms alcohol as a diuretic that promotes fluid loss₍₄₎.

Mental Clarity Starts in the Gut

We often think of nutrition as physical fuel, but it’s also brain fuel. Dive training, especially in caves and overhead environments, requires clarity, decision-making, and calm under stress.

Poor nutrition and dehydration impair cognitive function, reaction time, and memory. According to a 2018 study in the American Journal of Clinical Nutrition₍₅₎, even mild dehydration can impair attention and short-term memory.

When your gut is off, so is your brain. Think clearly. Eat clean.

You Are an Athlete—Act Like One

Divers often see themselves as explorers or adventurers, but not always as athletes. That’s a mistake.

If you’re diving long days in gear, managing stress, lifting equipment, staying focused under water, then you’re performing like a tactical athlete. And just like elite performers in any sport, what you put in your body affects your output.

Training like an athlete means treating your food and hydration as part of your gear. It’s essential to your performance and safety.

Final Thoughts: Respect the Environment, Respect Your Body

Training in the tropics is a privilege and a challenge. It tests your limits, not just underwater, but mentally and physically. If you’re serious about your performance, safety, and success, it starts with intentional preparation.
– Hydrate consistently, with water and electrolytes.
– Eat clean, nourishing food that supports focus and energy.
– Save the indulgence for after certification—you’ll enjoy it more without a headache or stomach cramps.

You’re here to level up. Own that process inside and out.

Tavo PC
TDI #29259
Instagram: @darksidedivers