CLUB CONTACT DETAILS - West Adelaide Football Club

Fluids are absolutely crucial in footy to help your body function properly Dehydration will affect your performance both in training and games. To work out how much fluid you loose, weigh yourself before and after training inshorts only (no shoes or socks). The amount of weight you have lost is approximately how much fluid you have lost(assuming you haven’t eaten anything).o 1kg weight lost = 1Litre fluid lost. You should aim to loose no more than 1kg (1Litre) over the course of a trainingsession or game. Have a mixture of water and sports drinks Heavy sweaters will need more electrolytes (mainly sodium), so will benefit fromdrinking sports drinks, but may need to have extra salt on their food and/or takesalt/electrolyte supplements You MUST HAVE A DRINKING PLAN based on your needs.TIPS:1. Drink regularly throughout day (have clear/pale urine).2. Aim for at least 500ml in the hour before exercise3. AIM 150-250ml every 15 minutes (water or sports drink)4. Replace 150% of lost fluid i.e. if you lose 1kg of weight = 1Litre, need todrink 1.5L afterwards to replace fluid lossFor further information visit Sports Dietitians Australia website:http://www.sportsdietitians.com.au/.Fact Sheets: Fluids in Sport;Sports Drinks14