Drink 400-600 ml of fluid 2 hours before exercise to ensure you are well hydrated.

Continue to replace lost fluids by drinking regularly.Electrolytes help replace sodium lost through sweating.Have a routine for hydrating during training(Everyone has there own) but to give an example drink 150 to 250 mls every 15-20 mins.

It's important to continue to hydrate after exercise. This aides recovery and will replenish any fluids lost after training. (Everyone has there own) but to give an example drink 150 to 250 mls every 15-20 mins.

RE-HYDRATERE-HYDRATE

PRE-HYDRATEPRE-HYDRATE

15-20MINUTES15-20MINUTES

400600ml

to400600ml

to

CONTINUE TO HYDRATECONTINUE TO HYDRATE

NaNa

If you are dehydrated by just 2% of your body weight it will have a significant affect on your performance. Make sure you hydrate well to perform well.

DEHYDRATIONDEHYDRATION 2%2%

HYDRATIONHYDRATIONTHE IMPORTANCE OFTHE IMPORTANCE OF

11

SODIUM

11

SODIUM