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Hydration during Exercise

Drink plenty of water to stay properly hydrated. Drink water before, during and after your workout to regulate body temperature.

Formula: 35ml per kg body weight

If you weigh 100kg, drink 3.5 litres a day.
If you weigh 70kg, drink 2.5 litres a day.

Water is so important for good health. Consuming ample amounts is absolutely essential for fuelling health and energy. It makes up over 70% of our bodies. It helps produce energy, detoxifies our bodies, regulates body temperature, builds new cells and lubricates joints.

Encourage your team to consume 6-8% carbohydrate-electrolyte beverages frequently (about half a cup every 10-15 minutes) during workouts lasting longer than an hour to maintain fluid balance (prevent dehydration) and spare glycogen.

Together, these effects are likely to have a positive impact on day-to-day practices, and ultimately competition performance.

As a general guideline, aim to drink at least 6-8 glasses of water a day, about 2 litres. If you exercise you'll probably need to drink more. Soft drinks and fruit juices are not good for replacing lost fluids because of their high calorie content.

Failure to maintain a hydrated state can lead to detrimental changes in the cardiovascular response to exercise, over-heating of the body and decreases in both maximal power and work capacity.

Water losses of 1% of your total body weight can impair functioning both mentally and physically. Losses of 4% can cause headaches, loss of energy, muscle weakness and irritability. Losses of 7% can be fatal. In addition to staying hydrated, athletes are faced with the task of fuelling their bodies for performance.

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