Hydration

Water has many important roles in the body and is required to maintain blood volume and regulate body temperature. Practical tips for staying hydrated include: r i t i o n

Always carry a large water bottle and refill regularly.

Drink a large glass of water with each meal.

Choose fluid options / flavours that you like as you are more likely to drink more.

Set reminders on your phone to drink throughout the day.

Monitor urine; colour chart, smell, frequency, quantity.

Homemade isotonic sports drink:

Rehydrate after training to replace fluid lost through sweat.

OPTION 1: 200 ml ordinary fruit squash + 800 ml water + a pinch salt

OPTION 2: 500 ml fruit juice e.g. pineapple juice + 500 ml water + a pinch salt