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Drink 400-600 ml of fluid 2 hours before exercise to ensure you are well hydrated.
Continue to replace lost fluids by drinking regularly.Electrolytes help replace sodium lost through sweating.Have a routine for hydrating during the event (Everyone has there own) but to give an example drink 150 to 250 mls every 15-20 mins.
It's important to continue to hydrate after exercise. This aides recovery and will replenish any fluids lost after the event. (Everyone has there own) but to give an example drink 150 to 250 mls every 15-20 mins.
RE-HYDRATERE-HYDRATE
PRE-HYDRATEPRE-HYDRATE
15-20MINUTES15-20MINUTES
400600ml
to400600ml
to
CONTINUE TO HYDRATECONTINUE TO HYDRATE
NaNa
If you are dehydrated by just 2% of your body weight it will have a significant affect on your performance. Make sure you hydrate well to perform well.
DEHYDRATIONDEHYDRATION 2%2%
HYDRATIONHYDRATIONTHE IMPORTANCE OFTHE IMPORTANCE OF
11
SODIUM
11
SODIUM