Dehydration is common in many sports, especially in high temperatures and at high altitudes.

BBC Sport Academy's nutritional expert Matt Lovell gives you a guide to what you should be drinking before and after a sport's match to help avoid dehydration.

---

What is dehydration?
Dehydration is the loss of water and important blood salts like potassium.

If you are suffering from dehydration vital organs such as the kidneys, brain, and heart can't function as they require a certain minimum of water and salt.

Does the body help us prevent dehydration?
The body tries to stay around a temperature of 37 degrees by sweating.

This results in the loss of body fluid. If fluid levels are reduced it can lead to dehydration and heat stroke.

What are the tell-tale signs of dehydration?
You are probably dehydrated if you are thirsty, have dry lips and a dry mouth.

A more serious form of dehydration occurs if you have blue lips, a weak pulse, quick breathing and confusion.

When should I drink on a match day?
You should start drinking early on a match day.

With two hours to go until the match starts, drink up to 600ml of fluid.

Then, with 15 minutes to go before kick-off drink around 500ml of fluid.

Once the match has started, it is important to consume liquid when you can. If possible, aim for 100-150ml every 15 minutes.

After the game, try and drink immediately. This will ensure you do not dehydrate.

Dehydration tips

Am I OK?

Water works

Dehydration symptoms

Dizzyness Fatigue Poor co-ordination

FROM THE BBC >>
::	Appliance of science