Resources for Coaches, Players, and Parents

B2B Guide to Hydration. 

Hydration is very important for any sports performer. It is very important for every coach to know the signs of their players becoming dehydrated and to educate their players on how to hydrate both prior, during and after physical activity. 

Performance and Dehydration

 Water is the largest component of the body making approximately 45-75% of total body weight.

A male weighing 75kg has approximately 45litres of water.

 Dehydration occurs once the player starts to become actively involved, a player can sweat between 0.5-3.5litres per hour. This is dependent upon: 

• Task
• Temperature
• Humidity
• Clothing Worn

 A key to dehydration is a 1% loss of body weight = a 2% loss in performance.

 Hydration Strategies:

 Pre:

 Hydration for competition should start the evening before, caffeine drinks such as coffee, tea and sodas should not be taken in. Water and Gatorade are great fluids to be taken in.

Depending on when the competition is the following day the morning of is a very important time to hydrate. Around 400-600ml 2 hours before competition is ideal, after this time only small sips of fluid should be taken to avoid overwork of the stomach.

 During:

 During exercise obviously the body is losing fluid, so therefore this should be replaced during activity or at breaks during the game. Every 20 minutes 150-350 ml of fluid should be replaced. The fluids taken in should ideally be cooled and sweetened to help cool the body and be absorbed quickly.

 Post:

Once the player has finished exercise, hydration should be continued. Approximately 600-1200ml per hour should be taken, and drinks such as water, Gatorade and PowerAde are ideal. Parents, Coaches and the individual should look out for dehydration signs.

 Signs of dehydration: 

• Head Ache
• Thirst
• Profuse Sweating
• Fatigue
• Cramps

Extreme signs of dehydration: 

• Extreme Fatigue
• Dizziness
• Breathlessness
• Vomiting
• Cold and clammy skin or hot and dry skin
• Heat stroke

If any of these signs appear the player should be taken to a doctor ASAP.