Hydration

Home » Important Info » Hydration

Dehydration is one of the factors that can contribute to heat illness. During exercise substantial amounts of water are lost through sweating, especially when exercising vigorously in the heat and this can contribute to dehydration. Dehydration is rarely the sole cause of sports heat illness, but maintaining an adequate water intake assists body temperature control.

To avoid dehydration, Sports Medicine Australia recommends that:

• Participants drink approximately 500 mls (2 glasses) in the 2 hours prior to exercise;

• During exercise longer than 60 minutes, 2-3 cups (500-700ml) of cool water or sports drink are sufficient for most sports.

• After exercise replenish your fluid deficit to ensure that you are fully rehydrated, but not over-hydrated.

• You should also avoid alcohol and caffeine in the lead up to an event as these can both contribute to dehydration.