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25th March 2025
The father of a 9-year-old boy asked me if I could coach his son 1-1 with his running technique. I said, ‘No.’ Boys that age should be playing outside with their friends, not stuck in an awkward situation with an experienced coach and an expectant father watching on. Unfortunately, the boy attends a private school […]
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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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Working with James has been a pleasure and education for all of the fencers and coaches, from beginner fencers and trainee fencers, up to international fencers and coaches with decades of experience. We really appreciate James' desire to challenge assumptions but simultaneously his ability to listen to both fencers and coaches on technical and tactical points. He manages to keep his sessions fresh and innovative without losing sight of our central goals. His sessions are challenging and fun and his attention detail is a tribute to his professionalism. Thank you.
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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). […]