Fluid Schedule for Competition
As for fluids, adequate day-to-day hydration is as important to performance as the fluids you drink during or after a competition or workout. Don’t rely on thirst to know when to drink. Thirst is a defense mechanism that indicates dehydration has already kicked in. Carry fluids with you during the day and pack extra for before, during and after physical activity.
| Before: |
| 2 hours before: |
2 cups fluid |
| 5 minutes before: |
1/2 -1 cup fluid |
| During:* |
| Every 15 minutes |
1/4 cup or 4 big gulps |
| After:** |
| Within 20 minutes |
1-2 cups |
| Within 2 hours |
3 cups fluid for every 1 lb sweat lost |
*favour sports drinks if activity lasts longer than one hour **favour sports drinks if activity lasted longer than one hour
To know how much to drink post-exercise, try weighing yourself before and after a workout or game and multiply the weight lost by 3 cups to get total fluids you will need. Some athletes can lose 2-3% of body weight and need to replace up to 3-5 L of fluids.
Another way to tell is your urine colour, volume and frequency. If you have consumed enough fluids, your urine should be frequent, a good volume and about the colour of lemonade.