Guidelines for Fluid Replacement

BikiCrumbs: Guidelines for…uid Replacement

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Guidelines for Fluid Replacement

  • Hydrate before, during and after exercise
  • Drink energy fifteen to twenty minutes while training
  • Drink water or low – carbohydrate concentration sports drinks
  • Drink before feeling thirsty
  • Wear lose clothing during performance
  • Avoid alcohol, caffeine and salt as it accelerates dehydration by absorbing fluids and making you urinate more.
  • Wear loose clothing while exercising to help heat loss from the body
  • Avoid exercise in the hottest times of the day and where there is a high fluid loss on two consecutive days

Effects of Dehydration

  • Decreases plasma volume
  • Reduced blood flow to muscles and skin
  • HR increases as body tries to overcome this
  • Over heating

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