Proper hydration is crucial to a successful performance. Water loss through sweat during matches is extreme and a dehydrated competitor will feel very hot, move sluggishly, and may experience headaches. Here are some general tips to make sure that you're hydrated before you compete, avoid dehydration while you play, and get rehydrated afterwards.
Before: - Thirst is not a good indicator of hydration; if you’re thirsty you’re already dehydrated - Carry a water bottle and continue to drink water throughout your travel to a tournament even if it means frequent bathroom breaks - Concentrate on increasing your water consumption no later than 24 hours before your match
During: - Drink cool water, not warm or cold (ice) water, as they can cause cramping - Drink during every break/timeout even if it’s just a sip or two - Don’t guzzle; it’ll make you feel bloated and you might cramp
After: - Begin drinking as soon as possible after your match - Aim to replenish the amount of water lost through sweat within a few hours.
by Dr.Timothy Baghurst, PhD
by Dr.Timothy Baghurst, PhD
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