It's easy to lose 1 litre or more of sweat during each hour of exercise. Sweating is a very good cooling mechanism. Try to replace sweat losses during a game. Grab that drink. Don't wait until you're thirsty. Thirst is not a good indicator of fluid needs during exercise. Drink before, during and after exercise. Be well hydrated before you start training and playing in a competition.
Before: 300 to 500ml (two to three glasses) in the 15 minutes before exercise During: 150 to 250ml (5 to 8 oz) every 15 minutes
After: Replace all lost fluids (you'll probably need at least 500 ml, practice drinking at training.)
In warm weather, aim to be able to drink 800ml (27 oz) or more each hour. Don't miss an opportunity to drink. Don't wait until you are thirsty. Thirst during a game means you are very dehydrated. Become a loo gazer just what is the colour of your urine (pee). You are aiming for a pale straw to clear colour, the darker or smellier it is the more dehydrated you are, by following these simple guide lines you could just be saving your life.
