Hydration for Sport

Staying hydrated during matches and training is necessary to replace the fluid lost through sweat.

Best hydration for sport

Fluid loss can lead to dehydration which may contribute to:

  • Reduced performance

  • Increased perception of how hard an activity feels

  • Mental fatigue (loss of concentration) 

  • It can also increase the risk of nausea, vomiting, diarrhoea and other gastro-intestinal problems during and after sport.

Water vs sports drink

Pre game:

  • Be sure to drink plenty of water in the days prior to the game.

  • The current guidelines for fluid consumption in children and adolescents is 6-8 cups of water per day.

  • Use urine colour to check hydration status:

    • Clear Urine = Good hydration

    • Yellow Urine = Dehydration

During game:

  • Be sure to regularly top up with sips of water in any break of the game.

    • In hot and humid conditions you will need to have more frequent drinks.

    • Do not wait until you are thirsty before you have a drink.

  • Sports drinks can help to replenish fluid and carbohydrate loss in sustained high intensity exercise, however they are full of sugar and are not a healthy choice for children.

    • Plenty of water and a small snack (eg, banana, sandwich, yoghurt) will also replace the fluid and provide the extra energy needed to maintain a high performance.

Post game:

  • Continue to sip water following the game to replenish the lost fluid.

  • Measuring fluid loss can be done by weighing yourself pre and post game.
    • 1kg weight loss = 1L fluid loss.

    • Multiply fluid loss by 1.5x to rehydrate most effectively, making sure to sip fluid rather than gulping large amounts at once.

If you want this information in a handout for your sports team or coach, just fill out this form below and we will send it over right away 

Previously Known as Appleby Physiotherapy 



1-3 Burnt Street
NSW 2092
(02) 9907 9667

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