Hydration and nutrition

Hydration (drinking adequate fluid) and nutrition (the foods you eat) are critical parts of the sporting experience. Maintaining ideal hydration and nutrition levels requires the attention of both coaches and players before, during and after exercise. This includes training as well as competitive games and events.

On this page

  1. What is hydration?
  2. Hydration strategies
  3. Sample hydration plan
  4. What is nutrition?
  5. Nutrition strategies

What is hydration?

Hydration replaces fluid lost during sweating and maintains sports performance. Good hydration promotes recovery and reduces the effect of fatigue, so players can maintain a high level of concentration and therefore performance. Children produce more heat and are less effective at sweating during exercise (compared with adults), so encourage children to drink more fluids.

Water, sports drinks and sports water

Plain water is appropriate for exercise lasting less than one hour. Drinks containing four to eight percent carbohydrate and 0.5-0.7g/litre sodium are recommended for intense exercise lasting longer than one hour.

Sports drinks, such as Replace and Powerade, should contain four to eight percent carbohydrate and 0.5-0.7g/litre sodium. Sports waters such as Mizone contain little or no carbohydrate, and they contain no sodium.

Hydration strategies

Encourage players to:

Discourage players from:

  • pre-hydrate by drinking fluids before training or competition
  • drink small amounts throughout the game, during breaks in play, half-time and time-outs
  • increase fluid intake in hot and humid conditions
  • replace every kilogram lost during exercise with 1.5 litres of fluid
  • drink fluid that is flavoured and cool
  • drink well formulated (four to eight percent carbohydrate) sports drinks during activity lasting longer than one hour.
  • drinking caffeine, energy drinks (eg Red Bull, V), smart drinks and alcohol after exercise as these increase fluid losses
  • sharing drink bottles between players, to prevent the spread of flu, hepatitis and other infections.

Sample hydration plan

Drink…

500-600ml

Two hours before exercise.

500ml

15 minutes before exercise.

150-350ml per 15-20 minutes

During exercise as tolerated. Use breaks in play as opportunities to take extra fluid. It is especially important to drink enough fluid in endurance and high-intensity exercise.

1-1.5 litres per kg of body weight lost

After exercise, drink fluids to rehydrate and produce a clear or pale urine. Drink more than thirst dictates. Sports drinks are suitable.

For specific hydration for your sport, see Smart tips (external link).

What is nutrition?

Nutrition provides an essential fuel supply for exercise, and promotes a nutritional environment that allows players to recover more efficiently between training sessions.

Good nutrition:

Poor nutrition:

  • increases energy levels, leading to more active participation
  • helps the development of strong bones, which reduces the possibility of fractures
  • helps repair damaged muscle tissue
  • allows the body to recover between physical activity sessions.
  • decreases concentration through decreased energy levels
  • causes poorly developed muscles and bones, and may lead to iron deficiency
  • decreases a player’s endurance capacity.

Carbohydrates

Carbohydrates are mainly used for energy during moderate to high-intensity exercise. Make high-carbohydrate foods the main part of meals and snacks.

Foods containing 50g carbohydrate include (average values):

  • 2 bananas
  • 4-5 weetbix
  • 1 cup cooked rice
  • 1.5 cups cooked pasta
  • 1 cup kumara
  • 2.5 cups porridge or other cereals
  • 2.5 potatoes
  • 2 cups yoghurt
  • 3 apples
  • 2 muffins
  • 2-3 crumpets
  • 4-5 slices bread
  • 1 large bagel
  • 600ml sports drink
  • 600ml flavoured milk
  • 500ml fruit juice or cordial
  • 1.5 – 2 gels or carbo shots
  • 1.5 – 2 muesli bars or sports bars (check the labels)

Protein

Protein is essential to build, maintain and repair the body’s tissue. Dairy products also provide a valuable source of calcium, while meats provide zinc and iron.

Protein content of food (average values):

27g

100g lean red meat

10g

1 cup yoghurt

3g

2 slices (30g) ham

8g

30g cheese

18g

1 hamburger

5g

2 slices bread

8g

100g tofu

5g

1 cup rice

33g

100g chicken

5g

1 cup pasta

23g

100g white fish

8g

2 weetbix

20g

100g canned salmon

2-3g

1 potato

20g

12 mussels

7g

1/2 cup baked beans

26g

100g canned tuna

5g

1/2 cup peas

6g

1 egg

5g

1 tbsp peanut butter

3g

1 egg white

5-6g

2 tbsp milk powder

9g

1/2 cup bean salad

5g

2 tbsp protein powders

7g

1 glass flavoured milk

    

Nutrition strategies

Encourage players to:

  • eat over half their food intake from carbohydrate-based foods (ie eat 6-10g carbohydrate/kg of body weight)
  • increase their intake of carbohydrate foods two to three days before an endurance event or tournament
  • ensure their diet contains 1.2-1.7g protein/kg body weight
  • eat enough food to provide sufficient energy for training and games
  • avoid foods high in fat and fibre before and during exercise
  • eat at least two hours prior to training and three to four hours prior to competition and keep food choices at this time low in fat
  • drink plenty of water and sports drinks.

Last updated:20April2009