Hydration
Water is the nutrient no athlete can train without. Discover what water does in the body, how dehydration wrecks performance, and how to take fluid on board before, during and after a hard session.
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The nutrient you drink 💧
You can eat a perfect diet and still perform badly if you are **dehydrated**. Water is the nutrient athletes lose fastest and must keep topping up. This module looks at what water does in the body, what happens when you run short, and how to stay hydrated around exercise.
The language of hydration 🔑
Four ideas run through this module:
How much to drink 🥤
On this course the recommended average daily intake is about **2.5 litres** of water for men and about **2 litres** for women. That is a baseline for everyday life. During and after exercise, and in hot conditions, an athlete needs to drink more to replace what is lost through sweat.
Match each job of water to what it does 🔗
- Regulating temperature
- Transport
- Removing waste
- Lubrication
- Sweating carries heat away to cool the body
- Carries nutrients around in the blood
- Flushes waste out in urine and sweat
- Keeps the joints moving smoothly
Hit the target 🎯
Roughly how much water a day is recommended for men on this course?
- About 2.5 litres
- About half a litre
- About ten litres
- No water is needed
Two athletes, same race ⚖️
The **same effort** feels very different depending on how well hydrated you are.
When the tank runs low ✅
Select the TWO effects of dehydration on sports performance.
- The heart has to work harder
- Muscle cramps and quicker fatigue
- Faster reactions and sharper focus
- The body cools down more easily
How dehydration takes hold 📉
An interactive activity.
Match each moment to why you drink then ⏱️
- Before exercise
- During exercise
- After exercise
- A sports drink
- Start well hydrated so you last longer
- Replace fluid lost through sweat as you go
- Rehydrate to recover ready for next time
- Replaces water plus carbohydrate and salts
When you need more 🌡️
Which situation increases how much fluid an athlete needs?
- A long, hard session in hot weather
- Resting quietly on a cool day
- Sitting still indoors
- Sleeping through the night
Hydration in words 🧩
Water helps to _____ the body's temperature through sweating and carries nutrients in the blood. Losing more fluid than you take in is called _____, which makes the heart work harder and can bring on _____ and fatigue. Women are advised to drink a little _____ water each day than men. To perform well, athletes should _____ before, during and after exercise.
Spot the true statements 🖍️
An interactive activity.
Make the fluid call 🧭
An interactive activity.
Explain and plan 🥤✍️
An interactive activity.