Hydration time:)

Maz said it was the only stuff he drank in Summer....

From resident sports science guru and regular editor of this blog.. Possibly plagarised from Sydney Cricket assoc. release...

HYDRATION TIPS
PREPERATION FOR COMPETING ON
HOT AND/OR HUMID DAYS

BACKGROUND

Experts believe that as little as a 1-2% decrease in the body’s fluid
levels can be enough to negatively affect performance through a drop
in energy levels, decision-making and your body’s ability to cool-down.

Prolonged dehydration in hot and/or humid conditions may increase
risk of heat stress.

This document is intended as a brief checklist to assist athletes that are
at risk of dehydration. For more detailed advice it is recommended that
athletes speak to a medical expert or sport scientist.

DAYS LEADING UP TO GAME DAY

Aim for 3L of water on each of the 2 days prior to the game.

Consider adding salt to food and electrolyte formula (i.e. “gastrolyte” or
“hydralyte”) to drinks if it is very hot/humid.

Minimise alcohol, a known diuretic.

Use urine colour to check hydration status.
 Clear urine = good hydration
 Dark yellow urine = dehydration
Brown urine=visit to doctor (Davo)

GAME DAY

Upon waking have 1-2 glasses of water.

Over the course of the morning aim to drink 4-6 glasses of fluid (water
or sports drink best). If you suffer badly from cramps add some salt or
electrolyte formual to drinks.

DURING THE GAME

Look for all opportunities to ingest fluids

Add extra scheduled breaks.

Water or sports drinks are recommended.

Look for every opportunity to cool down
 Use of ice vests/cooling fans where possible.
 Recover in shade where possible.

Be aware of heat stress
 If athlete shows signs of heat illness (exhaustion, cramps,
dizziness or collapse) seek immediate medical support.

POST-GAME

Weigh athlete after game to measure fluid loss.
 1kg weight loss = 1L fluid loss. Aim to drink 1.5 x fluid lost in
the 4-6 hours afterward (water or sports drink best). Athlete
should have returned to pre-competition weight within 6
hours.

Use ice baths or cold showers post-match to cool the body down and
assist recovery.

Minimise intake of caffeine and alcohol.