Hydration, Hydration, Hydration

Since the introduction of sports drinks, there has seemed to be an unending evolution of beverages with better electrolytes, more energy, and overall better hydration. But what about clean water, which has been utilised by athletes for generations to quench their thirst? Dehydration is a hazard that every athlete should be aware of, but overhydration can be just as dangerous.

During a game, water should still be your major supply of fluids, but electrolyte-based drinks with a tiny quantity of carbs, consumed in moderation, can help you run faster, perform harder, and replenish your energy.

Pro tip: Examine your urine. Make sure it's a pale, yellow colour. You may be experiencing the early stages of dehydration if it is any darker. Check your urinating frequency.

Urinating every two to four hours can be deemed as a healthy urination regime. Anything that occurs much more or less frequently indicates that you are either drinking too much or too little.

Water comes first, followed by sports drinks.

When choosing your sport drink. Calculate the carbohydrate content of your drink and make sure it's less than 8% total carbs, which is the recommended amount for short competitions. 1 gram of carbohydrates is equal to 4 calories. Thus multiply whatever the gram’s are on your sports drink by 4, to then assess the percentage in the entire serve. Avoid it if that quantity is larger than 8% of the total number of calories in the drink.

Eg. A 600ml bottle of Blue Bolt Gatorade contains 36g of total sugars PER SERVE. 33g being sucrose, 3g being glucose.

33g = 132calories. The entire 600ml contains just under 150 calories. Roughly rounding up, you are looking at 88% is this drink containing sugars.

A better alternative might be Electrolyte tablets, Watermelon, Oranges, Cucumbers, Pedialyte.

If your drink has 2 grammes of carbohydrates, it contains 8 calories from carbohydrates. It would be a good hydration option if the drink had at least 100 calories in total.

In sports or games lasting longer than two hours, use slightly higher carbohydrate concentrations. Every 15 to 20 minutes, drink 8 ounces of a drink with a carbohydrate concentration of 6 to 10%, or 24 to 30 grammes of carbs every half hour.

Drink chilly beverages that are at least 15 degrees Celsius, as cooler liquids are absorbed faster than warmer liquids.

Pre game: aim to drink 500ml before going to bed the night before the competition, 500ml when you wake up, 500-700ml two hours before the competition (if it's not in the morning), and 200-300ml 15 minutes before the competition.

Before and after the competition, weigh yourself. Drink 700ml of fluid for every lbs lost if the scale shows a difference. Pure water should account for at least 500ml. After the game, replenish this fluid within two hours.

Overhydration should be avoided at all costs. Hyponatremia, or salt dilution in the body, causes more deaths in sports than dehydration. Electrolytes in sports drinks are thought to prevent hyponatremia, however opinions differ.

When in doubt, go with your gut.