Hot day means more fluids. But you need to plan. Tell the players to drink plenty.. before the game, during the game, after the game. Have a small band of water-boys to run fluid out during the game. Make sure the players drink at the breaks and when resting on the bench. Keep at them.. nag, nag, nag. How many times do you see the water-boy speed out with the water-bottle to reward the goal-kicker. Wrong. He should be chasing the runners. Think about who is most likely to be using up the most fluids & energy. And how do you know who has gone out onto the ground under-hydrated. If a player starts asking for fluids ... keep it up to him.


For The Player

Playing in hot weather will result in extra fluid loss (dehydration). Even small degrees of dehydration will cause a decrease in performance . Dehydration contributes to fatigue and may make you more suseptible to cramps, heat stress and heat stroke . Sweat is mainly water and very little salt; salt tablets are not necessary and can make dehydration worse. Drink cool water - it is absorbed more rapidly than warm water. If exercise is going to continue for more than 1 hour, use a sports drink (a carbohydrate drink of 5-10% concentration with the addition of a small amount of sodium) Thirst is a poor indicator; it is a late signal of severe fluid loss. Avoid starting exercise dehydrated. On hot game days drink plenty of fluids for several hours prior to participating. Drink at least 500ml (2-3 glasses) about 2 hours to 1 hour before a game. Drink at least 200ml (1-2 glasses) every 15 mins during a game. Drink at least 500ml to 1 litre (5-6 glasses) after a game and continue to drink until fluid losses are replaced.


  You can assess your fluid requirements by weighing yourself before and after exercise or sport.....If you have lost weight, increase the amount you drink throughout the game the next time you play. If you lose 5% of your body weight, serious heat injury can occur. 1kg lost = 1 litre of fluid lost 2kg lost = 2 litres of fluid lost, etc After participating, aim to replace more than the fluid lost as sweating and fluid loss continues after exercise. Warning signs during a game include fatigue, nausea, headache, confusion, light-headedness. These indicate you should stop, bench yourself, drink more fluids and cool down. Seek medical treatment if these symptoms don’t improve rapidly.


EMERGENCY PLAN for heat-exhaustion

Lie the player down

Loosen and remove excessive clothing

Cool by fanning

Give cool water to drink if conscious

Apply wrapped ice packs to groins and armpits