Fluids in Sport

Dehydration impairs performance and mental skills, especially in hot weather.
Monitor your typical sweat losses during exercise and develop a hydration plan for before, during and after exercise that replaces these losses.
Aim to have minimal weight (fluid) loss during exercise, preferably less than 1kg.
During exercise, drink at a rate that is comfortable and practical to replace most of your sweat losses.
Do not drink at a rate that exceeds sweat losses.
Be aware of greater fluid losses in hot and humid environments.
Water is an excellent fluid for low intensity and short duration sports.
Sports drinks are ideally suited to high intensity and endurance sports.
Tea and coffee can be helpful in replacing lost fluids.
Drink alcohol sensibly.

For more information about eating and drinking before, during and after sport for both adults and junior athletes check out the following fact sheets