Stay well hydrated throughout the day (a minimum of 2 litres per day) drinking little and often and in the periods before, during and after exercise.
An excellent way to ensure a high fluid intake is to carry a water bottle around with you at home and at work to help promote regular drinking.
In many cases, athletes begin training in a dehydrated state, which not only affects the quality of training in the short term but makes it even harder to hydrate in time for their next training session.
Ideally, you should be aiming to drink:
- 200-500ml immediately before training
- 125-150ml every 15-20 mins during training
- 500ml (approx) after exercise depending on your sweat loss during exercise
You can be much more accurate about how much to drink after training by weighing yourself before and after. For every kilogram lost this should be replaced with 1.5L of fluid. Weigh yourself wearing the least amount of clothes possible to improve the accuracy of the results.
You can also check your hydration status throughout the day by checking your pee colour, see the below chart.
Remember that you will need to drink more in hot and humid conditions as well as in air conditioned environments!
Lucozade Sport Hydrate has been formulated especially for exercise in hot and humid conditions when increased sweating means there is a greater need to get fluids onboard. It contains more electrolytes than the Lucozade Sport drink to promote faster and more effective hydration and to help replace all the essential electrolytes you will lose in your sweat. The high sodium formulation may also benefit runners who have very high sweat rates, or those that are prone to heat cramps.
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