DURING EXERCISE
1. Water is the number one choice for fluid
replacement in most instances.
2. Consume small volumes of fluid frequently
throughout the exercise/round/practice. Aim for
3-8 fluid ounces every 15-20 minutes (130-250ml).
Recommendations are usually to consume enough
fluid to minimize loss of body mass (1-2% loss)
through sweating.
3. Avoid
over-drinking.
A
condition
called
Hyponatremia (low blood sodium level) is the risk
of consuming too much water, with symptoms
shockingly similar to dehydration.
4. There may be a case for sports drinks in certain
circumstances when a source of carbohydrates
and electrolytes (primarily sodium) are required
(e.g., when access to food is limited).
5. Cold drinks may help to reduce core body
temperature during exercise in the heat and
increase the tendency to consume more fluid.
Flavored waters may also increase consumption.
RECOVERY
1. Drink MORE than you lose! The goal is to drink to
150% of the fluid lost during exercise (based on weight).
This accounts for the obligatory urinary losses.
2. Consume a beverage and/or small meal – it will
provide the carbohydrates, protein and electrolytes
(sodium and potassium) necessary for recovery. The
salt (sodium) in a beverage/meal helps you to retain
fluid and stimulate thirst.
The optimal strategy for fluid intake for young athletes
will vary based on a number of factors including
climatic conditions, the opportunity to eat/drink,
gastrointestinal comfort and an individual’s own
physiology and biochemistry. In conjunction with
your fitness coaches at BGGA, develop your own
customized fluid replacement strategy and evaluate it
in training before attempting it during a tournament.
Did YOU drink enough water today?
VISIT HYDRATIONCHECK.COM
6. Avoid energy drinks at all costs!
THE GATE | 7