5 Hydration Tips To Maximise Performance

5 Hydration Tips To Maximise Performance

Hydration is a major component of nutrition and should never be forgotten about. Outside of summer and competition season, hydration status can usually return to normal levels after a training session through your normal intake of fluids and foods. During the competition season in particular where multiple days of racing could be in sequence allows minimal time for re-hydration between races which can have a negative impact on your performance. Training and competing in locations where sweat rates are increased due to temperature and lack of shade during session also fit into this category. Here are some tips and tricks to help you re-hydrate and stay hydrated in situations when time can’t be bought.


1. Start training & competition day well hydrated

  • Drink┬áplenty of fluids throughout the preceding days allowing your body to be properly hydrated at all times


2. Drink to thirst

  • Especially during training sessions and between races
  • Always listen to what your body is telling you
  • Small, frequent drinks of water to prevent bloating or gastrointestinal distress from over consumption


3. Enhance fluid absorption

  • Consume fluids with food when re-hydrating after a training session or race. This helps slow down gastro-intestinal emptying allowing for greater absorption of fluids
  • Try something salty to stimulate thirst and retain fluids. If you’re not wanting to consume fluids directly after a training session, try having a salty snack to stimulate thirst
  • Most sports drinks contain large amounts of salt which help your body retain fluids


4. Protect yourself from the sun

  • Seek shade whenever possible and wear a hat


5. Know the Classic signs of dehydration

  • Increased thirst
  • Dry mouth
  • Feeling tired or sleepy
  • Decreased urine output – Low volume and dark in colour
  • Headache or dizziness


If feeling dehydrated before a training sessions or event

  • Consume 5-7 ml of fluid per kilogram of┬ábody weight 4 hours before the session or event. If urine output is still not increased or is still dark within 2 hours, consume another 3-5 ml of fluid per kilogram of body weight 2 hours before the event.
  • Try combining this the other tips as listed above to enhance fluid retention

See these specific strategies for hydration around training, pre race hydration and post race.

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