Key Messages:

· Everyone should aim to drink at least 2 litres of water a day

· Don’t wait to get thirsty before you begin drinking - by the time you feel thirsty your body is likely to be dehydrated and your performance will have started to suffer.

· Sports people who become dehydrated lose performance and increase the risk of injury

· Fluid losses can lead to muscle cramps

· Fluid losses occur in the cold as well as in the heat