The contents of this page have been taken from an SCA (Sydney Cricket Association) document.
Hydration tips
Preparation for competing on hot and/or humid days
Background
- Experts believe that as little as a 1-2% decrease in the body’s fluid levels can be enough to negatively affect performance through a drop in energy levels, decision-making and your body’s ability to cool-down.
- Prolonged dehydration in hot and/or humid conditions may increase risk of heat stress.
- This document is intended as a brief checklist to assist athletes that are at risk of dehydration. For more detailed advice it is recommended that athletes speak to a medical expert or sport scientist.
Days leading up to game day
- Aim for 3L of water on each of the 2 days prior to the game.
- Consider adding salt to food and electrolyte formula (i.e. “gastrolyte” or “hydralyte”) to drinks if it is very hot/humid.
- Minimise alcohol, a known diuretic.
- Use urine colour to check hydration status.
- Clear urine = good hydration
- Dark yellow urine = dehydration
Game day
- Upon waking have 1-2 glasses of water.
- Over the course of the morning aim to drink 4-6 glasses of fluid (water or sports drink best). If you suffer badly from cramps add some salt or electrolyte formula to drinks.
During the game
- Look for all opportunities to ingest fluids
- Add extra scheduled breaks.
- Water or sports drinks are recommended.
- Look for every opportunity to cool down
- Use of ice vests/cooling fans where possible.
- Recover in shade where possible.
- Be aware of heat stress
- If athlete shows signs of heat illness (exhaustion, cramps, dizziness or collapse) seek immediate medical support.
Post-game
- Weigh athlete after game to measure fluid loss.
- 1kg weight loss = 1L fluid loss. Aim to drink 1.5 x fluid lost in the 4-6 hours afterward (water or sports drink best). Athlete should have returned to pre-competition weight within 6 hours.
- Use ice baths or cold showers post-match to cool the body down and assist recovery.
- Minimise intake of caffeine and alcohol.