Hydration Tips – Preparation For Competing On Hot And 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 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