Hydration Tips – Preparation For Competing On Hot And Humid Days

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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 advice is intended as a brief checklist to assist cricketers that may be at risk of dehydration. For more detailed advice it is recommended that you 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 you show signs of heat illness (exhaustion, cramps, dizziness or collapse) seek immediate medical support

POST-GAME

• Weigh yourself 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)
• You 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

Cheers

Mark

Mark Atkinson

To date Mark has amassed extensive professional experience as an elite player with the Tasmanian, the Prime Ministers XI, Australian XI and Australia ‘A’ teams and an array of clubs in the United Kingdom and New South Wales. Mark’s elite level cricket experience is complemented by a Bachelor’s degree in physical education, which has enabled him to apply his knowledge of bio mechanics, skill acquisition, sport psychology and learning methodologies to his own career as a professional player and coach. His coaching credentials and expertise have been further enhanced through the attainment of his Level 3 cricket coaching accreditation from Cricket Australia. Mark has a Master’s degree in Business Administration, from Southern Cross University, Australia.