FACT SHEET: HYDRATION FOR
SPORTS PERFORMANCE
It is well known that good hydration practices are good for our health. But something that is often overlooked is
the performance benefits associated with an appropriately structured hydration plan.
Water makes up over 70% of our body. Avoiding dehydration during exercise is crucial to allow muscle contraction,
maintain adequate brain function, regulate our blood volume and body temperature.
Sweating during exercise this leads to fluid loss. We can measure fluid losses by changes in body weight before and
after exercise. A fluid loss in excess of 2% body mass (e.g. a 1.5kg weight loss for a 75kg individual) begins to increase
the perception of how hard exercise feels, reduces endurance capacity, and negatively impacts on decision making
and skill execution.
The good news is that if we make fluid replacement a key priority during training and competition we can prevent
these negative effects.
Fast Facts
Sports drinks should be reserved
for prolonged, high intensity
exercise to assist fluid, fuel and
electrolyte delivery.
Your muscles are 75% water. If
they are not hydrated, they
won’t work properly.
An Accredited Sports Dietitian
can provide individualised advice
to ensure safe and appropriate
use.
Water is the best fluid choice
for sporting performance during
low intensity and short duration
sports.
Recommendations
1. Drink regularly throughout the day by including water with all meals and snacks to ensure you arrive to
training/competition well hydrated
2. Drink small amounts of water regularly during exercise to avoid dehydration
3. Consume water with foods containing carbohydrate and protein after exercise to assist in rehydration and
recovery.
FACT SHEET: HYDRATION FOR
SPORTS PERFORMANCE
WATER VS. OTHER BEVERAGES
SUGAR COMPARISON
Beverage
Serve Size
Sugar
(grams per serve)
Teaspoons of Sugar
(per serve)
Water
Soft Drink
Energy Drink with caffeine
+ guarana, etc
Sport Drink
Juice
600ml
600ml
600ml
0g
64g
64g
1 tsp
16 tsp
16 tsp
600ml
600ml
36g
50g
9 tsp
12.5 tsp
Excessive intake of sugary beverages can be detrimental to our health.
Switching to water can drastically decrease sugar intake as shown above.
EXAMPLE OF EXCESS SUGAR CONSUMPTION AROUND EXERCISE
Beverage Consumption
Before Exercise
Energy Drink
During Exercise (1 hour)
Sport Drink
After Exercise
Soft Drink
Total
Serve Size
Sugar
(grams per serve)
Kilojoules
(kJ)
500ml
51g
950kJ
600ml
36g
620kJ
600ml
64g
1080Kj
151g
2650kJ
Notes: Around 2650 kilojoules and 38 teaspoons of sugar consumed! Kilojoule consumption is possibly greater
than the energy expended by someone doing moderate level recreational activity for 1 hour.
The carbohydrate (sugar) content of soft drinks, energy drinks and juice is too
high to be effective for use in sport. This high concentration slows the
emptying time from the gut and can lead to gastrointestinal discomfort.
Sports drinks are formulated to provide fuel and replenish fluid and
electrolyte levels. Unfortunately these are often misused. For example, for
most people undertaking recreational sport, those doing short duration, low
level activity, and spectators do not need a sports drink – opt for water
instead!
FACT SHEET:
THIS EQUALS THAT
x
Pie with sauce
+
600ml soft drink
=
2850kJ
Baked potato with baked beans
+
Reduced fat cheese
+
Small side salad
+
Water
=
1450kJ
That’s a 1400kJ difference
SUPPORT DOCUMENT: HYDRATION
FOR JUNIOR SPORT
Information for coaches and parents – Using the Hydration for
Junior Sport Fact Sheet
 The information contained in the Junior Sport Fact Sheet is aimed children and adolescents participating
in recreational junior sport.
 The information in this fact sheet may also assist parents, coaches, committee members, canteen
managers and other club representatives to understand the hydration requirements for junior sport.
 The fact sheet can be tailored for your sport so feel free to include images, slogans and logos that speak
to your audience and your sport. Think about including a quote from a role model such as an elite
player/athlete from your particular sport to support the message. For example, why hydration is
important to their training, preparation and match day routine.
 You may also like to use all or parts of the information in the fact sheet on posters, newsletters, the club
web site, social media and other club communication channels.
 Below are a list of “key messages” including evidence based information and facts on water and
hydration in junior sport; and the health risks associated with unhealthy food and beverage
consumption. These may be used in club communication to accompany the fact sheet information
however the working of these key messages have been approved as part of the VicHealth State and
Regional Sport Program and cannot be changed.
 For junior sport, we try to not to emphasise terms such as performance as the focus should be on being
healthy, physically active and having fun. Terms like improving coordination, concentration and helping
your body recover are used.
Key Messages

Refer to key messages in the Strategies to Influence Healthy Practices in Community Sport Settings
document.
SUPPORT DOCUMENT: HYDRATION
FOR JUNIOR SPORT
Notes – Hydration for Junior Sport

Children can overheat and dehydrate quickly.

They are not able to regulate their body temperature as well as adults.

Having a club based approach to good hydration practices supported by officials, coaches, parents,
mentors, leadership groups and volunteers may help children get in to the habit of drinking water
regularly and develop good hydration practices throughout their later life.

Children often need to be reminded to drink fluids, therefore have regular drink breaks during training,
and encourage sipping on water during games. Most children will maintain their hydration if allowed to
drink according to thirst.

Educate children that they should not to wait until they are very thirsty before they start to drink. By
then they may be already starting to dehydrate.

Where practically possible, children should have their own water bottle to sip from, as harmful bacteria
can be transferred through sharing drink bottles.

SUPPORT DOCUMENT: HYDRATION
If required to share a bottle,
themSPORT
not to let their lips touch any part of the bottle.
FORremind
JUNIOR

Clean water bottles regularly with hot soapy water.

Fluids should be kept cool as this will encourage greater intake.
SUPPORT DOCUMENT: HYDRATION
Notes
- Sports Drinks
FOR JUNIOR SPORT

For juniors and active adolescents, the use of sports drinks in place of water on the sports field or as a
general beverage is not necessary and may lead to excessive caloric consumption.

In very hot and humid conditions the use of sports drinks can be useful as a tool to reduce the risk of
dehydration occurring. This is because as small amounts of carbohydrates and salt added to fluids can
encourage greater voluntary fluid consumption and retention. Therefore in this specific circumstance
sports drinks may have a place as a beverage option for hydration purposes.

Sports drinks also occasionally may play a role during other events such as sports carnivals where several
games are played in close succession over the day and time is limited between games. In these instances
it may be impractical to eat sufficient carbohydrate fuel during between games and the risk of
dehydration can also be an issue. Therefore in this specific circumstance sports drinks may have a place
as a beverage option for hydration, fuel and electrolyte replacement purposes.

Please note that sports drinks are NOT the same as caffeinated “energy” drinks. These caffeinated
“energy” drinks are not suitable for junior sport and should not be provided in any circumstance.