Quench your thirst


Dehydration has been shown to reduce physical performance levels.


Losing sweat during exercise can drop body mass by 2-8% during training and competition, as little as 1.5kg of body weight in a performer with a body weight of 75kg. With football being an endurance sport it is long enough to induce substantial sweat loss, if this occurs body dehydration will impair performance.


There are many factors to consider when dealing with dehydration. Various internal factors such as the energy equation is vital when trying to avoid dehydration. This is because when the body is excreting through sweat and not taking in any energy sources, the body uses up the remaining stores of fat, carbohydrate and protein during training/ a performance and could potentially have a negative impact on the individuals health.


A common factor for external sources would be body temperature and how the weather and environment both play key roles.

So how does the body try and regulate this heat?

  • Evaporation occurs when water located on the surface of the body’s skin and respiratory airways transforms to a gaseous state, which absorbs heat and thus cools the body.
  • Radiation is the transfer of energy waves that are emitted by one object and absorbed by another.
  • Convection is heat exchange that occurs between a solid medium and one that moves (i.e. a fluid).
  • Conduction occurs when there is physical contact between two surfaces and the direction of heat flow is from the warmer to the cooler object accounts for less than 2% of heat lost in most situations

It is not a well-known fact that the Barclays Premier League have adopted ‘water breaks’. This is when the weather gets too hot to play so the players take 10 minutes to refresh their systems and cool their body temperatures by drinking fluids and quenching thirst.

Article by Jordan Ohiwereh @jrndao


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