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1st June 2023
A guest post from Kath Maguire. Kath is the parent of one of our club’s gymnasts. She asked about doing some volunteering a couple of months ago and whether there was a course she could do. Here are her reflections from the day. “I’ve been thinking about volunteering for a while now but as it’s […]
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Water intake for athletes: Body weight chart
How much water should I drink during exercise?
I hope the table below is useful to the all the athletes we train. It outlines the quantity of water that athletes should be consuming in a normal resting day and training days, with different amount of fluid intake dependent on number of hours training.
The continued coaching cycle, of planning, doing and reflecting, every good coach does it but the question I ask myself is “what do I do with the reflection, and feedback I gain from others?” I gained some valuable feedback from other coaches, after presenting a piece on hydration and fluid intake to the South West Talent Group.
I have now put into action the feedback I received.
Read our full guide to eating before competing
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Fluid intake for Athletes (litres) |
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Hours of Exercise |
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| Body Weight in KG | 0 | 1 | 2 | 3 | 4 |
| 40 | 1.4 | 2 | 2.5 | 3.2 | 3.8 |
| 50 | 1.7 | 2.3 | 2.9 | 3.5 | 4.1 |
| 60 | 1.9 | 2.5 | 3.1 | 3.8 | 4.3 |
| 70 | 2.3 | 2.9 | 3.5 | 4.1 | 4.7 |
| 80 | 2.6 | 3.2 | 3.8 | 4.4 | 5 |
| 90 | 3 | 3.5 | 4.1 | 4.8 | 5.3 |
| 100 | 3.3 | 3.9 | 4.5 | 5.1 | 5.7 |
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Comments
[…] and fuel intake within 15mins post exercise. main meal within 2 hours. 1.5 litres of water for every kg lost or for every hour of exercise (depending on climatic […]
[…] working hard becoming bullet proof and quicker we sat down to look at hydration. With so many options available to us (sports drinks, water, energy drinks), we took away the […]
[…] The recommended amount of water to be consumed is 2 litres per day, plus 1 litre per hour of exercise. If you exercise for 3 hours then you need 5 litres for that day (see chart here). […]