· You must drink before, during and after exercise. Aim to drink 200-500ml of fluid 2 hours before exercise. Sip don’t gulp. This will ensure that you start exercise well-hydrated but have allowed enough time for any excess to pass as urine.

· Aim to drink 125–150 ml of fluid every 15–20 minutes during exercise to top up lost fluid levels. Have drinks available by the pitch side.

· Replace fluids in your post exercise recovery time.

· Replace fluid immediately after exercise. Fluid taken should be equivalent to 150% of the body weight lost during exercise i.e. for every 1kg body weight lost, aim to drink at least 1.5 litres of fluid.