Hydration and Sport: Best practice for performance
Rules for hydration:
- Ensure that hydration levels are good BEFORE activity - do this by drinking fluid regularly throughout the day.
- Keep drinking fluid during activity - aim to sip fluid every 10 to 15 minutes to maintain fluid levels.
- Only add Carbohydrate to the fluid if the activity is for longer than an hour.
- If Carbohydrate is added, aim for an isotonic solution - this is between 4% and 8% dilution.
- Cold drinks do not absorb any faster than room temperature drinks, so aim for a fluid temperature that is comfortable to drink during exercise.
- Be careful of the thirst mechanism - this usually means that dehydration has started to set in.
- Make sure that fluid intake continues after activity, to replace lost fluid during exercise.
- If needed, consume a Carbohydrate fluid after exercise, to help replace glycogen used by muscles.
Revision: Hydration Crossword this is not marked by your tutor
