Barretstown Dublin Mountain Challenge Hydration Infographic

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Drink 400-600 ml of fluid 2 hours before exercise to ensure you are well hydrated. Continue to replace lost fluids by drinking regularly. Electrolytes help replace sodium lost through sweating. Have a routine for hydrating during the event (Everyone has there own) but to give an example drink 150 to 250 mls every 15-20 mins. It's important to continue to hydrate after exercise. This aides recovery and will replenish any fluids lost after the event. (Everyone has there own) but to give an example drink 150 to 250 mls every 15-20 mins. RE-HYDRATE RE-HYDRATE PRE-HYDRATE PRE-HYDRATE 15-20 MINUTES 15-20 MINUTES 400 600 ml to 400 600 ml to CONTINUE TO HYDRATE CONTINUE TO HYDRATE Na Na If you are dehydrated by just 2% of your body weight it will have a significant affect on your performance. Make sure you hydrate well to perform well. DEHYDRATION DEHYDRATION 2% 2% HYDRATION HYDRATION THE IMPORTANCE OF THE IMPORTANCE OF 11 SODIUM 11 SODIUM
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Transcript of Barretstown Dublin Mountain Challenge Hydration Infographic

  1. 1. Drink400-600mloffluid2hours beforeexercisetoensureyouarewell hydrated. Continuetoreplacelostfluidsbydrinkingregularly. Electrolyteshelpreplacesodiumlostthroughsweating. Havearoutineforhydratingduringtheevent (Everyonehasthereown)buttogiveanexample drink150to250mlsevery15-20mins. It'simportanttocontinuetohydrateafter exercise.Thisaidesrecoveryandwillreplenish anyfluidslostaftertheevent.(Everyonehas thereown)buttogiveanexampledrink 150to250mlsevery15-20mins. RE-HYDRATERE-HYDRATE PRE-HYDRATEPRE-HYDRATE 15-20MINUTES 15-20MINUTES 400 600ml to400 600ml to CONTINUETOHYDRATECONTINUETOHYDRATE NaNa Ifyouaredehydratedbyjust2%ofyourbody weightitwillhaveasignificantaffectonyour performance.Makesureyouhydratewellto performwell. DEHYDRATIONDEHYDRATION 2%2% HYDRATIONHYDRATION THEIMPORTANCEOFTHEIMPORTANCEOF 11 SODIUM 11 SODIUM