Everyday Nutrition - Fluid needs

Look after fluid needs - especially before, during and after workouts

Each day we need to replace about 2 litres of fluid to balance general body losses – even before sweat losses during training are taken into account. Sweating is our body's way of getting rid of the heat generated by exercise, and sweating rates increase as the work becomes harder or the environment becomes hotter.

Being in fluid balance means replacing losses from day to day, but also preventing dehydration during each training session. You can't train your body to get used to being dehydrated, just like your car can’t be trained to run with an empty radiator. Fluid needs will be important to your competition strategies, so start to develop good drinking habits in advance. Apart from the practice, you can look forward to better training when you are better hydrated. Good luck – or even thirst – is not the basis of a good fluid balance plan. Be organised rather than haphazard with drinking plenty of fluids over the day.

Strategies to replace fluids over the day

Make sure that you drink at each meal. Don't overlook water as a great choice.
Keep a supply of fluids on hand during the day, especially during hot weather. Carry your own water bottle so that you can get a drink wherever you are. Remember not to share your drink bottle for hygiene reasons.
Take extra care in hot weather or when you suddenly move to a hot climate. You will not automatically adjust to sufficient fluid intake, at least in the short term. Instead you will need to plan to increase your drinking opportunities.
Get a feel for your sweat losses during a workout and how well you replace these. Weigh yourself (towelled down and in minimum clothing) before and after the session. Weight changes do not mean you have lost weight (fat); they simply reflect dehydration. Each 1kg of fluid 'lost' is equal to a litre of fluid. Try to keep fluid deficits over a session to 1kg or less by drinking as often as is practical during the session.
Rehydrate quickly after the session. Remember that you will continue to lose fluid over the recovery time through urine losses and continued sweating. Typically, you will need to drink 1.5 times your fluid deficit over the next 1-2 hours to return to fluid balance. For example, if you are 1kg lighter at the end of the session, you will need to drink 1500ml to ensure that you are fully rehydrated.

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