Nike Academy: Hydration

Hydration

Dehydration is any athlete’s worst enemy. The Nike Academy’s sports science team share theirs tips on fuelling your body with fluid.

HYDRATION TIPS:

I. Start your day by drinking a large glass of water. Your hydration levels are lowest when you wake up as you haven’t been drinking or eating for 8 hours. Rehydrating yourself should be a key part of your breakfast routine.

II. Drink at least 2-4 litres of fluid per day. It’s the most important rule to follow. Carry your water bottle with you at all times, whether you’re training, travelling or out and about.

III. During games, drink between 300-800ml per hour. Stick to water and dedicated electrolyte sports drinks during exercise.

IV. At the same time, make sure you don’t drink too much at once before games or training – it can make you uncomfortable.

V. Monitor the colour of your urine after games and training to determine your hydration level. If it’s any darker than near-transparent yellow, you should be drinking more.

VI. Alternatively, weigh yourself before and after games and training. Every kilogram you’ve lost equals one litre of liquid. Top up to reach your usual weight.

VII. After the game, treat yourself to a milk-based recovery drink or a fruit smoothie.

VIII. Generally, fruit juice and similar drinks are too sugary. If you want to make your drink sweeter, go for squash.

IX. Keep the consumption of caffeine based drinks like coffee and tea as well as fizzy drinks as low as possible. They undermine your hydration levels.

ACADEMY LEARNING:

You may not feel the effects of not drinking plenty straight away. Don’t let others notice it from your performance – stay hydrated at all times.