What to Eat Before and After a Dive

What you eat before and after a dive can significantly impact your energy levels, comfort, and overall safety underwater. Choosing the right meals helps prevent seasickness, cramping, and fatigue—while supporting your body’s recovery between dives, especially during multiple-dive days like those offered at Bali Aqua.

Before a dive, it’s important to fuel your body with light, balanced, and easily digestible foods. Avoid anything too greasy, spicy, or heavy, as these can upset your stomach once you’re on the boat or under pressure. Instead, opt for meals rich in complex carbohydrates, moderate protein, and a bit of healthy fat—such as oatmeal with banana, whole-grain toast with eggs, or rice with vegetables and tofu. These options provide long-lasting energy without weighing you down.

Hydration is also crucial. Diving can be dehydrating, especially in tropical environments like Bali, where you sweat more than you realize—even underwater. Start hydrating early and avoid excessive caffeine or alcohol the night before a dive, as both can dehydrate you and increase your risk of decompression sickness.

During surface intervals, snacking on fruits like watermelon or oranges, nutrient-rich energy bars, or crackers with hummus can help replenish energy gently. These foods keep you light and alert, without leading to bloating or nausea when heading back in for a second dive.

After a dive, your body needs to replenish and recover. This is when you can enjoy a more filling meal with lean proteins (like grilled chicken, tempeh, or fish), whole grains, and plenty of vegetables. Protein helps repair muscle tissue, while carbs restore your glycogen levels. Don’t forget to drink lots of water or electrolyte drinks to rehydrate fully. When you book a day trip with Bali Aqua the lunch is include with the dive and of course is perfect for divers.

Some divers also like to enjoy a fresh coconut water post-dive—popular and readily available in Bali—for a natural and tasty boost of potassium and hydration.

Overall, the key is to eat smart and light before diving, and restorative and wholesome after, to ensure your body and mind stay sharp, strong, and ready for the next adventure underwater.