Desborough Town

With Pre season training fast approaching I felt it was important to give players some tips to avoid pre season injury. Perhaps one of the most important things overlooked by players is Hydration. Your body is approximately 70% water. If you lose 1-5% of body weight through sweat (as much as 4.5kg in hot or humid conditions) it will impair physical performance. Scientific studies have shown that a 1% reduction in body weight can lead to a 10% reduction in work capacity. In addition water loss can lead to a deterioration in mental capacity, which can lead to players making mistakes. It can also increase the risk of injury. It is therefore important to replace fluids lost through sweat adequately and promptly, either through sports drinks such as powerade or water. Pre training/match Firstly it is important that you are well hydrated prior to training or a match. This should start the day before. An extra litre of fruit juice or squash should be drunk on top of your normal daily intake. On the day of training or a match day you should ensure you have plenty to drink, even if you are not thirsty. You should aim to drink a pint (500ml) of fluid 2 hours before training or a match. This should optimise hydration and allow enough time for any excess fluids to be excreted as urine prior to training or the match. During training or a match You should take on small sips of water or sports drink at regular intervals. Half time During half time you should aim to replace fluids lost through sweat. Approximately 250-500ml of water or sports drink should be adequate. Post training/match After training or a match, the main consideration is to replace carbohydrate and fluid losses. You should aim to drink immediately. Milkshake and a banana are the best options. * The quicker you take on fluids post training/match the quicker you will begin to recover * Avoid fizzy drinks as these can cause stomach discomfort post exercise. Neil Berrett