Cricketers sip fluids between overs during matches. Tennis players take a swig of fluids after every two games. Footballers do not miss an opportunity to hydrate at every given moment.

Hydration needs for athletes vary. Their coaches and support staff ensure that they take the right fluids, with added carbohydrates and salts before, during and after their games or training sessions.

Important Hydration Guidelines for Athletes

How Much Fluid Intake by an Athlete?
How much fluid intake by an athlete?

Small loss of water and salts from the body has little or no effect on the performance of athletes. Severe dehydration however, can have a direct impact on their performance.

Coaches and athletes are well advised to have a fluid plan that is designed to suit the needs of their sport. As a thumb rule, that is about 2% of the body mass or one kilo for a person who weighs 50 kilos.

Occasionally, there may be a tendency to drink more than the sweat losses. Typically, this happens when people who exercise for recreational workouts at a low intensity and drink more fluid than they should. This can be dangerous.

Intake right fluids for good beginning

Intake Right Fluids for Good Beginning
The fluids consumed during exercises and games can have a positive impact. They ensure that other nutrients/minerals/electrolytes are consumed, each of which have a specific role during intense physical activity. For exercises with heavy sweating sessions lasting longer than 30 minutes, it could be a good idea to hydrate about 15 minutes before beginning.

Choosing the right sports drink

Choosing the Right Sports Drink
The use of sports drinks with a carbohydrate content of 4-8% (nearly 4-8 grams per 100 ml) allows carbohydrate and fluid needs to be met simultaneously. This carbohydrate can come from sugar (as sucrose, fructose or glucose), maltodextrins or other rapidly digestible carbohydrates.