Number 4 I found interesting....
More about hydration
The American College of Sports Medicine made the following recommendations for the amount of fluid that should be ingested in preparation for, during and after exercise or sports competition:
1.It is recommended that individuals consume a nutritionally balanced diet and drink adequate fluids during the 24 hour period before an event, especially during the period that includes the meal prior to exercise, to promote proper hydration before exercise or competition.
2.It is recommended that individuals drink about 500ml (about 17 ounces) of fluid about 2 hours before exercise to promote adequate hydration and allow time for excretion of excess ingested water.
During exercise, athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating (i.e. body weight loss), or consume the maximum amount that can be tolerated.
3.It is recommended that ingested fluids be cooler than ambient temperature (between 15 and 22 degrees Celsius / 59 and 72 degrees Fahrenheit) and flavoured to enhance palatability and promote fluid replacement. Fluids should be readily available and served in containers that allow adequate volumes to be ingested with ease and with minimal interruption of exercise.
4.Addition of proper amounts of carbohydrates and / or electrolytes to a fluid replacement solution is recommended for exercise events of duration greater than 1 hour since it does not significantly impair water delivery to the body and may enhance performance. During exercise lasting less than 1 hour, there is little evidence of physiological or physical performance differences between consuming a carbohydrate – electrolyte drink and plain water.
5.During intense exercise lasting longer than 1 hour, it is recommended that carbohydrates be ingested to maintain oxidation of carbohydrates and delay fatigue.
6.Inclusion of sodium in the re-hydration solution ingested during exercise lasting longer than 1 hour is recommended since it may be advantageous in enhancing palatability and promoting fluid retention.
As a coach, you should ensure that your athletes understand the importance of correct hydration and that they consume an appropriate level of liquids when training / competing.
