Adequate hydration before, during and after intense sport is essential for every athlete
Research shows that when an athlete is dehydrated, detectable reductions in their performance, endurance or skill can occur.
Many athletes turn up to training dehydrated, so ensure you are well prepared to achieve your maximum performance.
How much should I drink?
Aim for 2 litres of water a day in general. If you run out of time to have a carbohydrate based meal prior to your exercise, aim for 200ml of a sports drink before your exercise. Sports drinks are typically 600ml.
It is generally recommended you drink 200ml for every hour of exercise. For moderate to intense exercise >60-90mins, combination of water and sports drink with electrolytes DURING exercise to stay hydrated. For exercise <60min, just water is fine.
Replace approximately 500ml of fluid for every hour of your exercise, and top up 500ml the hour after as well. Recover and replenish with water and a carbohydrate and protein based snack/fluid (cheese sandwich/chocolate milk/muesli and nut bar). If you feel fatigued after sport, or are concerned you are not hydrating or replenishing properly for your sporting needs, see a Sports Dietitian for a personalised hydration and sports recovery plan.
Hydration strategies for athletes