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Hydration during Exercise

Start drinking lots and lots of water to get properly hydrated. Drink water before, during and after your workout to regulate body temperature.

Water is so important for good health. Consuming ample amounts is absolutely essential for fuelling health and energy. It makes up over 70% of our bodies. It helps produce energy, detoxifies our bodies, regulates body temperature, builds new cells and lubricates joints.

Encourage your team to consume 6-8% carbohydrate-electrolyte beverages frequently (about half a cup every 10-15 minutes) during workouts lasting longer than an hour to maintain fluid balance (prevent dehydration) and spare glycogen.

Together, these effects are likely to have a positive impact on day-to-day practices, and ultimately competition performance.

As a general guideline, aim to drink at least 6-8 glasses of water a day, about 2 litres. If you exercise you'll probably need to drink more. Soft drinks and fruit juices are not good for replacing lost fluids because of their high calorie content.

Failure to maintain a hydrated state can lead to detrimental changes in the cardiovascular response to exercise, over-heating of the body and decreases in both maximal power and work capacity.

Water losses of 1% of your total body weight can impair functioning both mentally and physically. Losses of 4% can cause headaches, loss of energy, muscle weakness and irritability. Losses of 7% can be fatal. In addition to staying hydrated, athletes are faced with the task of fuelling their bodies for performance.