Good Hydrations
We are aware that we need to take on more fluids during exercise, but it is not necessarily recognised in what form and how much.
Sipping not bingeing, bingeing then sipping
Taking on fluid needs practice! A good water / rehydration regime prior to exercise is better than bingeing just before exercise. Your players should be developing good habits and this starts many hours before training.
First they need to have enough water on board before training. It might be that when they wake up, they drink a couple of large glasses of water. Then it is a case of sipping drinks during the period up until the preparation for the exercise.
Coffee and tea myths
Tea and coffee will not have much effect on a player if they drink a cup or two before a game. Tea is a diuretic, which means it makes you want to pee more, but it will not significantly dehydrate the player.
It also makes little difference in terms of a player's relative performance whether drinks are cold, warm or hot.
Fizzy drink truths
Players should not have fizzy drinks as part of their hydration programme, especially just prior to and during exercise. These can cause bloating and reduce the desire to take on more fluid.
The truth about alcohol
Rugby players tend to drink alcohol. If you know your players enjoy a drink, then you may have to help them manage their intake.
Binge drinking is definitely a problem, because it slows down the recovery process, reduces the amount of good sleep, changes the body’s perceptions of diet, and leads to poor performance. Post match, a two-hour "no-alcohol" ban will help players take in the right fluids.
If possible, injured players should not drink any alcohol after a match because it will slow down their recovery.