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7th November 2024
Essays to help sports coaches and P.E. teachers. My latest book, ‘Coaches’ Corner,’ is now available to buy on Amazon. It contains over 50 essays about athletic development, coaching, and physical education based on my work over the last ten years as Head Coach of Excelsior Athletic Development Club. How and what I’ve coached has […]
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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
|
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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James' knowledge of strength and conditioning has been a valuable resource that I have used to enhance the training programmes at 4 professional Rugby League clubs; Harlequins, St Helens, Whitehaven and Workington. He has had a positive impact on the performance of the athletes and added to the professional development of coaching staff
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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). […]