Two Fitness Training Truths
Here are two truths worth remembering when trying to maintain fitness or recover from injury.
Take on water
It only takes a loss of 3% of water from the body to impair the performance of most "normal" rugby players. Rehydration, the replacement of lost water, needs to occur at regular intervals, normally every 15 to 20 minutes. Ideally you need to replace the same amount of water with each drink.
However this sort of rehydration does not represent the game situation, where water intake is not as controlled. If possible it is better to train as you play and this goes for rehydration. The body adapts through training to the conditions set, therefore benefiting the rugby player when they play in the game.
Two good nights sleep to repair muscles
Most muscle repair occurs while you are asleep. This happens through something called "deep orthodox sleep". This lasts for 20 minutes on average and happens at most 4 or 5 times a night, but more usually 3 times. You need 5 cycles to give the maximum muscle repair. A good nights sleep is when you reach that 5 cycles, but for most that means two good nights of sleep for fully repaired muscles.
Source: Cambridge University Athletic Club Website (http://www.cam.ac.uk/societies/athletic/).