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Fluid intake after competition

It is just as important to replace any fluid losses after training and competition, especially where the activity has meant a large fluid loss. Ideally, Fluid needs to be taken in as soon as possible after exercise, and then continually until the sports person is fully hydrated. Remember that the digestive system can only absorb small amounts of fluid in one go, so drinking a large amount of water directly after activity will not guarantee effective rehydration. It is much better to continue having gulps of fluid until urine is a pale yellow colour.

Where a person has taken part in high intensity activity for a long period of time, it might also be useful to include a carbohydrate as part of the fluid consumed. This will help replace any glycogen lost during activity and will ensure effective recovery.