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The crews practice daily on the Cooper River Monday - Friday during the months of April through October. 

Monday: 5:45 AM*

Tuesday: 5:00 PM/6:30 PM

Wednesday: 5:00 PM/6:30 PM

Thursday: 6:00 PM

Friday: 5:45 AM*

* AM Practices will begin on June 1



  • As an athlete, it’s important to be in tune with what your

      body needs to perform at your best

  • Avoid skipping meals

  • Drink adequate amount of fluids

  • Consume a variety of foods from all 5 food groups

  • Always consult your doctor first before making any changes to diet or exercise

Nutrition - Hydration

  • Our bodies are made up of ~60% water. 

  • Water helps regulate body temperature, deliver nutrients to cells, lubricates joints and helps organs function properly.

  • Per the Academy of Nutrition and Dietetics a sedentary woman needs about 11.5 cups of fluid/day. This can vary per individual and their activity level.

  • Symptoms of dehydration: increased thirst, dizziness, muscle cramps, weakness, fatigue, decreased concentration and dark colored urine

Nutrition- Macronutrients

  • Carbohydrates

    • Function: provides energy/ fuel for the body

    • Concentrate on complex- carbs that are “nutrient dense”:

      • Sources: starchy vegetables, whole grains, fruits, dairy

  • Protein

    • Function: build/ repair tissues, provide structure to muscle and bone. Can help immune cells fight inflammation and infection

    • Sources: meat, eggs, nuts, seeds, tofu, beans, seafood

  • Healthy Fats

    • Function: provides structure to cells and can help reduce inflammation.

    • Sources: nuts, seeds, avocados, olive oil, canola oil, fish

  • Source: Academy of Nutrition and Dietetics


Nutrition Sources and Links


Diet Salad
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