HYDRATION

If you are not hydrated, your body can’t perform at its highest level. You may experience muscle cramps, tiredness, dizziness, or other symptoms.

Electrolyte sports drinks should be used during a competition as well as water. They help your body retain fluid when you are sweating and help avoid dehydration related fatigue. Choose a sports drink that includes carbohydrates, sodium and potassium.  

Before:

• Drink approximately 500ml of fluid around 2 hours before the competition.

During:

• Drink around 400-1000ml of fluid every hour. Drink small amounts frequently.

After:

• Within 30 mins of competing, drink an additional 250ml of water.

Homemade electrolyte drink recipe:

Lemonade

• 1/4 cup lime juice

• 1/4 cup fresh lemon juice

• 2 cups water (filtered or raw coconut water)

• 2 tbsp raw honey

• 1/8 tsp Himalayan pink salt