Developing a Hydration Plan

Hydration practices in the team/group environment

In the group/team environment, education around the importance of hydration and how to monitor hydration status is important to develop and maintain good hydration practices. Good hydration habits can also be encouraged by coaches by improving access to water and making hydration a key focus in the following ways: 

1. Consistently advising athletes to carry water at all times. This may seem an obvious piece of advice, but after initial advice hydration may become less of a focus unless the correct message is continually implemented. By consistently reinforcing the hydration message, it allows athletes a greater opportunity to develop positive hydration habits and not slip back into poorer practices. As a role model make sure that you always have your water bottle with you.
2. Have water breaks during training. This allows the athletes an opportunity to take on fluids and maintain performance to maximise the effectiveness of the training sessions. It also creates an opportunity to reinforce the message surrounding hydration. If the coach sees it as important then the athletes will too. Remember to ask the athletes to bring their water bottles next to their work station or area. It makes it easier for them to access their water during breaks and reduces disruption to your session.
3. Ensure readily available access to fluids, before, during and after training/competition. Coaches may have to accept that athletes may still maintain poor hydration practices which may or may not be in their control. For example, younger athletes may be reliant on parents to provide appropriate fluids for training or competition. We can ensure that all athletes have the best possible opportunity to develop and maintain effective hydration practices by making sure we have sufficient access to fluids at key times whenever possible. Providing team water bottles at training will help this, and make sure to ensure the athletes maintain hygiene habits and don’t touch the bottles with their mouths.
4. Refer to urine colour charts and hydration posters. The use of urine colour charts and hydration information in toilets, changing rooms and other locations provide an opportunity for athletes to be consistently reminded of the importance of hydration and to identify for themselves if they may be at risk of dehydration. (Note that urine colour charts are a cost effective and quick way to assess hydration status, however these are not always sensitive to small or sudden changes in hydration. The use of supplements can also have a large impact on urine colour. For an example of a urine chart, refer to Hydration Guide: Are You Above the Line?)