SLEEP & RECOVERY

Didn't watch the video? No drama, here's a quick summary:

Hydration is important, up to 60% of our body is water, and it needs a constant supply of water to be able to perform both mentally and physically at our peak.

A guideline for drinking water throughout the day is as follows:

In the first 10 hours of being awake, drink 2.5 litres of water or hydrating liquid.

This equals out at 250ml an hour, and you can reduce that further by drinking half a litre upon waking.

The reason for this is that it ensures we're evenly hydrated throughout the day, means we aren't running off to the toilet cause we've downed a load of water, and because if we do it in the first ten hours of being awake, it'll reduce the chances of being up all night and getting a disrupted sleep due to needing the toilet.

DURING OUR TRAINING

We lose water through sweat, and we will usually get a little sweaty when we exercise or train.

Aiming to drink between 150 and 250ml for every 15-20 minutes of training should help ensure we reduce the chances of dehydration from our training.

Hydrating Liquids

These include: Water, cordial/squash, diet fizzy drinks, tea and coffee.

Contrary to popular belief tea and coffee aren't actually diuretics. Caffeine IS a diuretic, so it does have a mild diuretic effect BUT the water contained in these drinks offsets the effect of it. So teas and coffees CAN count towards your 2.5 litres per day, just try and make up the majority of it with water!