Certain sports such as rugby, soccer, long-distance running and basket ball may deprive you of energy, water and salts. Dehydration can cause athletes to exhaust early and lose stamina. In order to avoid heat-related illnesses particularly dehydration during sports, you need to keep yourself hydrated before and during outdoor as well as indoor activities.
It is important that you drink 2-3 glasses of water, 1.5-2 hours before beginning a physical activity. Drink water, milk or other fluids regardless of whether or not you are thirsty. Make sure that you drink water every 20-30 minutes during exercise. Remember that you might suffer from dehydration within 20 minutes of starting a physical activity in hot, humid conditions. It is also recommended that you should drink water after exercise to avoid heat exhaustion, dehydration and even heart stroke. Make sure that you avoid the consumption of caffeine drinks. Caffeine is a diuretic and its consumption might lead to muscle cramps and dehydration.
Athletes, who are involved in vigorous activities such as body building, power lifting and weight training, should use sports drinks for simple fluid replacement because they also contain vitamins, minerals especially sodium, calcium and potassium and glucose. High 5 Zero Active Hydration & Electrolytes is a popular electrolyte sports drink that helps you stay hydrated and energetic. It makes a low- carb, zero-sugar, anti-cramp electrolyte drink with added protein, carbohydrate and vitamin C. It also provides nominal calories to make you feel energetic during a sport event. One small packet of tablets can make up to 10 litres of hydrating drink.