• As soon as you add exercise into your day then you need to add at least a litre for every hour you are exercising (not so much for strength training).
  • Be aware of the training/competition climate and its affect on your fluid/sweat/electrolyte losses.
  • You can estimate your fluid losses be weighing yourself prior to exercise and then straight after your session (minus your sweaty shirt/shorts) to estimate your fluid losses.
  • Replenish with fluids equating to 150% of your fluid losses.
  • Being dehydrated increases your risk of injury and can contribute to poor recovery.
  • Sources of hydration:
    • Water.
    • Sports/Energy drinks.
    • Fruit Juices.
    • Hydrolyte/Gastrolyte sachets added to water.

 

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