Tips

• Experts believe that as little as a 1-2% decrease in the body’s fluid levels can be enough to negatively affect performance through a drop in energy levels, decision-making and your body's ability to cool-down.
• Prolonged dehydration in hot and/or humid conditions may increase risk of heat stress.
• This document is intended as a brief checklist to assist athletes that are at risk of dehydration. For more detailed advice it is recommended that athletes speak to a medical expert or sport scientist.

• Aim for 3L of water on each of the 2 days prior to the game.
• Consider adding salt to food and electrolyte formula (i.e. “gastrolyte” or “hydralyte” to drinks if it is very hot/humid.
• Minimise alcohol, a known diuretic.
  • Use urine colour to check hydration status.
  • Clear urine = good hydration: Dark yellow urine = dehydration.

• Experts believe that as little as a 1-2% decrease in the body’s fluid levels can be enough to negatively affect performance through a drop in energy levels, decision-making and your body's ability to cool-down.
• Prolonged dehydration in hot and/or humid conditions may increase risk of heat stress.
• This document is intended as a brief checklist to assist athletes that are at risk of dehydration. For more detailed advice it is recommended that athletes speak to a medical expert or sport scientist.

• Aim for 3L of water on each of the 2 days prior to the game.
• Consider adding salt to food and electrolyte formula (i.e. “gastrolyte” or “hydralyte” to drinks if it is very hot/humid.
• Minimise alcohol, a known diuretic.
  • Use urine colour to check hydration status.
  • Clear urine = good hydration: Dark yellow urine = dehydration.

• Upon waking have 1-2 glasses of water.
• Over the course of the morning aim to drink 4-6 glasses of fluid (water or sports drink best). If you suffer badly from cramps add some salt or electrolyte formula to drinks.

Weigh player after game to measure fluid loss.

• 1kg weight loss = 1L fluid loss.
• Aim to drink 1.5 x fluid lost in the 4-6 hours afterward (water or sports drink best). Player should have returned to pre-competition weight within 6 hours.

Look for all opportunities to ingest fluids

• Add extra scheduled breaks. In One Day Games If Overs are lost because of this then so be it.
• Water or sports drinks are recommended. Look for every opportunity to cool down.
• Use of ice vests/cooling fans where possible.
• Recover in shade where possible. Be aware of heat stress
• If player shows signs of heat illness (exhaustion, cramps, dizziness or collapse) seek immediate medical support.