|What is dehydration?|
|Around the Academy:
Dehydration is common in many sports, especially in high temperatures and at high altitudes.
BBC Sport Academy's nutritional expert Matt Lovell gives you a guide to what you should be drinking before and after a sport's match to help avoid dehydration.
What is dehydration?
If you are suffering from dehydration vital organs such as the kidneys, brain, and heart can't function as they require a certain minimum of water and salt.
Does the body help us prevent dehydration?
This results in the loss of body fluid. If fluid levels are reduced it can lead to dehydration and heat stroke.
What are the tell-tale signs of dehydration?
A more serious form of dehydration occurs if you have blue lips, a weak pulse, quick breathing and confusion.
When should I drink on a match day?
With two hours to go until the match starts, drink up to 600ml of fluid.
Then, with 15 minutes to go before kick-off drink around 500ml of fluid.
Once the match has started, it is important to consume liquid when you can. If possible, aim for 100-150ml every 15 minutes.
After the game, try and drink immediately. This will ensure you do not dehydrate.