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28th January 2025
I’m pleased to announce our funding success. Our weightlifting club has received £1215.16 from Grassroots Grants to support women in returning to exercise. It will also pay for one of our existing female lifters to undergo their level 1 and level 2 coach education courses. She will then be able to coach, unsupervised, and help […]
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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 |
Client Testimonials
Seb Baylis + Tom Baylis
"James Marshall is now managing my two sons' strength and conditioning training for a fourth consecutive year. From the very start, youngsters and parents alike have easily engaged with James' professional approach and personable manner. Now both semi-professional cyclists aged 20 and 18, between them they have achieved numerous successes in the National Junior Series, including two stage wins, a silver medal in the National Championships, and selection for team GB in the Junior World Series.
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Comments
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[…] 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). […]