Fluid Replacement

Water makes up approximately 60% of the total body weight and major reductions in this volume can seriously interrupt normal bodily functions and therefore impair performance.

Players should be encouraged to replace fluids over a period of time and not in one 'drinking bout'.

Players can lose as much as four to five litres of water over a two hour training session or match. The coach should ensure his players maintain an adequate fluid intake. Drinking before, during and after a training session is important.

Precautions should be taken to reduce the risk of heat injury:

arrange training sessions in the cooler parts of the day
if the humidity is too high, cancel training
keep a close watch on the heavier and less fit players
during training and games, fluids should be replaced as often as possible

Water is the best fluid although some players may benefit from a commercially produced fluid which supplies carbohydrates (e.g. Exceed, Sport Plus, Gatorade, Staminade, Powerade).

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