Hydration for Sport

Staying hydrated during matches and training is necessary to replace the fluid lost through sweat.

Fluid loss can lead to dehydration which may contribute to:

• Reduced performance

• Increased perception of how hard an activity feels

• Mental fatigue (loss of concentration) 

• It can also increase the risk of nausea, vomiting, diarrhoea and other gastro-intestinal problems during and after sport.

Pre game:

• Be sure to drink plenty of water in the days prior to the game.

• The current guidelines for fluid consumption in children and adolescents is 6-8 cups of water per day.

• Use urine colour to check hydration status:

  • Clear Urine = Good hydration

  • Yellow Urine = Dehydration
     

During game:

• Be sure to regularly top up with sips of water in any break of the game.

  • In hot and humid conditions you will need to have more frequent drinks.

  • Do not wait until you are thirsty before you have a drink.

• Sports drinks can help to replenish fluid and carbohydrate loss in sustained high intensity exercise, however they are full of sugar and are not a healthy choice for children.

  • Plenty of water and a small snack (eg, banana, sandwich, yoghurt) will also replace the fluid and provide the extra energy needed to maintain a high performance.
     

Post game:

• Continue to sip water following the game to replenish the lost fluid.

• Measuring fluid loss can be done by weighing yourself pre and post game.

  • 1kg weight loss = 1L fluid loss.

  • Multiply fluid loss by 1.5x to rehydrate most effectively, making sure to sip fluid rather than gulping large amounts at once.
     

If you want this information in a handout for your sports team or coach, just fill out this form below and we will send it over right away