dartford jfc - training 
Want to be top of your game ??
Then you gotta train !!!
FLUID NEEDS FOR TRAINING
Before Exercise:
Always begin exercise well hydrated. Drink around 400-500ml (about 1 pint) of fluid about 2 hours before exercise and dring about 150-200ml, 10-15 minutes before exercise to improve fluid absorption during exercise.
During Exercise:
Aim to drink at a reate that closely matches sweat losses. Do not only drink when thirsty as you will probably be already dehydrated. Drink 100-300ml fluid (depending on your size and how hot it is) every 15 minutes during exercise. Always bring a drinks bottle and take on drink during breaks between exercise.
Never drink more than your sweat rate as this will affect your performance and affect your health.
After Excercise
To ensure rapid and full rehydration drink 1.2 - 1.5 times the fluid lost within 2-3 hours of finishing training.
WHAT TO DRINK ?
Before and during training
Drink 'isotonic' sports drinks, such as Lucozade Sport, Powerade, Gatorade etc containing 3-6g carbohydrate per 100ml and some sodium to promote thirst and help replace some sodium lost during exercise. Sodium and carbohydrate are required as they increase water absorption, but drinking too much carboydrate during exercise can result in stomach upsets.
After Training
Sodium lost in sweat must be replaced for complete and rapid rehydration. Drink the required fluid as either a high sodium sports drink or drink water accompanied by a sodium-containing meal (add salt if required). Sports drinks also provide additional carbohydrates staright after exercise such as tesco isotonic sports drink.
WHY ?
Water is one of the most important nutrients in an athlete's diet and dehydration by as little as 1-2% can affect performance such as reaction times and alertness.
Make your own sports drink....still be written Taylor
Taylor