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Tips to Stay Hydrated

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18 Top Tips to Stay Hydrated

  1. Staying hydrated whilst training or playing a match is important because of your body is sweating which causes rapid fluid loss from your body, and there is no super secret to stay hydrated, it’s actually the obvious…drink, and drink often!
  2. Muscle tissue contains over 75% water, so without water, fatigue will set in and effect your performance including your acceleration, power, agility, stamina and flexibility
  3. Dehydration can also increase your chances of injury since your muscles become less responsive and elasticity is reduced



  4. Weigh yourself pre and post training, since for each lb lost during training you need to be drinking 16 ounces of fluid
  5. Check the colour of your urine when you use the bathroom using our urine colour chart. The colour of your urine is a good indicator of your hydration levels. As a rule of thumb the paler your urine the more hydrated your body is
  6. Pinch the skin on the back of your hand for a few seconds and let go. If the skin takes a while to return to its normal position this may be a sign of dehydration. .. it’s an easy way to stay hydrated
  7. Drink electrolytes found in bananas and coconut water at least once a week. They are super minerals that help your body to regulate
  8. Most fruits contain both electrolytes and fluids, making them ideal to avoid dehydration, help you stay hydrated and reduce unhealthy snacking. It gives your body a boost of vitamins having multiple benefits on your bodies functionality
  9. Drink a large glass of water before you go to bed to enable your body to process waste and begin to remove impurities



  10. Drink a large glass of water in the morning after breakfast in order to help your body to re hydrate after a night of no fluid in take
  11. Reduce the amount of caffeine or alcohol you drink since this dehydrates your body
  12. Carry a bottle of water with you wherever you go. This enables you to sip regularly and enables you to drink when you are thirsty instead of waiting until you return home to drink
  13. If you aren’t a fan of drinking water try adding fresh slices of orange or lime to flavour the water. It acts as a healthy alternate to cordial which has many excess sugars in it
  14. Drink a large glass of water approximately 1 hour before a match or training session to prepare your muscles for high impact endurance where they will rapidly loss fluid due to sweating
  15. When you are feeling hungry, drink water. We often confuse the feeling of hunger with wanting food when our body actually wants fluid
  16. Try to fit ‘drinking a glass of water’ into your routine. For example drinking at breakfast, lunch, dinner, bedtime, before you are going out to drink alcohol etc, this can help you to begin to drink regular fluid habitually and automatically
  17. Buy yourself a large 1.5 litre bottle of water and pour your water from this during the day to help you monitor if you are drinking enough fluid
  18. An early sign of dehydration is having a dry mouth or even dizziness. Dizziness is caused by the decrease in plasma volumes that occur when exercising, because the heart has to work harder to pump blood to your muscles, so if you are dehydrated you don’t have as much water in your blood causing a drop in blood pressure and volume which results in dizziness




Top 3 Ways to Prevent Mid Training Dehydration

  1. Sip 7 – 10 ounces of fluid every 10 to 20 minutes whilst training to maintain your hydration levels
  2. React to early signs of thirst by sipping fluid little and often instead of gulping water to avoid getting a stitch
  3. If you’re training or playing for longer than an hour, you will also need to replace electrolytes (found in bananas and coconut water amongst other fruits)
  4. Use a sports drink with electrolyte enhanced water, but only drink up to 1 every 2 days to avoid over hydration

5 Benefits of staying hydrated

Dehydration puts excess strain on our bodies, so it’s important that we look after our bodies and stay hydrated pre, during and post training or matches. Staying hydrated will:

  1. Fight fatigue
  2. Prolong endurance
  3. Avoid muscle cramps
  4. Make you less likely to suffer from dizziness during or post exercise
  5. Increased body endurance
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