Hydration - Keeping your fluid levels up
During exercise muscles produce heat and core body temperature increases. Blood flow to the skin increases as the body tries to cool itself through sweating. Oxygen demand also increases due to blood distribution therefore reducing exercise intensity and capacity.
During exercise, especially in the heat of summer (pre-season), sweat output can often exceed water intake, leading to dehydration. Dehydration can decrease athletic performance, increase the risk of injury, decrease aerobic and anaerobic capacities and cause undue fatigue. Therefore it is essential to maintain adequate fluid levels.
It is important for players to have a fluid replacement plan, particularly through the pre-season months of January and February when the weather is warmer. This will optimise levels of hydration before, during and after competition and training. Rehydration is a major part of the recovery process following trainings and games.
- Pre-hydration (super hydration): Consume 500-600ml of water two hours before the game.
- Hydration: Consume 200-500ml during warm-up and consume 150-300ml at a time during breaks.
- Re-hydration: Consume one to two litres after the game.
Water is sufficient to replace the fluids lost during exercise. However, water alone cannot replace the minerals lost during exercise and sweating.
Sweat contains electrolytes (potassium, sodium, calcium) therefore it is often (not always) advisable to consume a suitable electrolyte replacement (ie - sports drink) before strenuous exercise. There are several suitable sports drinks on the market. A sports drink will contain simple sugars (carbohydrates), electrolytes and water. The carbohydrates contained in sports drinks are designed to provide energy but do not play a direct role in hydration. The additional electrolytes along with the water content are the important factors for hydration. Players should always avoid caffeinated and energy drinks before, during and after exercise as these contribute to dehydration.
A few hydrating tips
- The well prepared athlete will have a hydration plan including water and electrolytes as appropriate for the intensity and duration of the exercise undertaken.
- Measuring body weight both before and after exercise can provide an indication of sufficient hydration. Weight loss indicates a need for increased hydration and weight gain is a sign of over consumption of fluid.
- Adding a few slices of lemon, orange or cucumber to your water bottle can make water more appealing to drink.
