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Drinking for sport

If you get dehydrated it can stop you getting the most out of your activity, so it's important to make sure you drink enough.

To help keep you hydrated:

• Don't wait until you feel thirsty
• Drink lots before you start exercising
• Keep some drink to hand so you can reach it whenever you need it while you're exercising
• Drink plenty when you've finished

And remember that the fluid we have when we're exercising should be on top of the usual 1.2 litres (6 to 8 glasses) we need every day in climates such as the UK to stop us getting dehydrated.

If you're exercising for longer than 1.5 hours, try to eat a high-energy snack such as a banana or some dried fruit before you start or during exercise (if this is practical). If you can't manage this, you might find it useful to have some diluted fruit juice or squash to help give you energy.

It's not usually necessary to drink sports drinks just because you're active. Fruit juice mixed with water, well diluted fruit squashes, or juice drinks will hydrate you and give you some energy. But remember that these, like sports drinks, contain lots of sugar, which means they contain extra calories and can lead to tooth decay.

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