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Maintaining ideal hydration and nutrition levels requires the attention of both players and coaches before, during and after exercise. This includes training as well as competitive games and events.
Dehydration has a significantly detrimental effect on sports performance. It |
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 Decreases concentration levels, leading to increased clumsiness
Decreases endurance capacity
Decreases performance levels through increased fatigue and headaches
Decreases the ability to judge accurately
Delays recovery |
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| Good hydration Strategies |
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Replace sweat losses and promote recovery
Reduce the effect of fatigue and allow players to maintain a high level of concentration and therefore performance |
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Pre-hydrate! Drink fluids before starting a training session or competition and during the day
Drink small amounts where possible throughout the game
Increase fluid intake in hot and humid conditions
Replace every kilogram body weight lost with 1-1.5 litres of fluid
Drink fluid that is flavored and cool
Drink well formulated sports drinks during activity lasting longer than one hour |
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Caffeine drinks (e.g. Red Bull), smart drinks and alcohol after exercise as those increases fluid losses.
Sharing drink bottles between players so that infections don’t spread between players |
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Increases energy levels, leading to more active participation
Helps in the development of strong bones, which reduces the possibility of fractures
Helps repair damaged muscle tissue
Allows the body to recover between physical activity sessions
Provides for growth |
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Decreases concentration through decreased energy levels
Causes poorly developed muscles and bones, and may lead to iron deficiency
Decreases a player’s resistance capacity |
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Ensure that over half their food intake comes from carbohydrate (CHO) based foods (6-10g CHO/kg body weight)
Increase their intake of CHO foods a few days (2-3 days) before a endurance event or tournament
Ensure their diet contains 1.2-1.7g protein/kg body weight
Eat enough food to provide sufficient energy for training and games
Maintain a hydrated state |
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** Players should avoid foods high in fat and fibre before and during exercise or event. ** |
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Fad diets and programmes promoting a rapid weight loss tend to place the energy intake of active people and athletes at a risk and possibly increase the risk of fatigue, increasing the risk of injury. Players wishing to train hard and reduce body fat or weight should seek advice from a sports dietician or a sports medicine doctor. |
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Aerobic Exercise
