Hey MLDCC! As we get into the cricket season, and the weather is starting to heat up, it’s time to think about hydration.
I’m a sports dietitian, and also mother of a player in the U14s. I’ve had the privilege of working with the Western Australia cricket squad in the past, including working on their hydration strategies to boost performance and recovery. Hydration plays a vital role in keeping athletes at their best, both on and off the field. I’m excited to share some key hydration tips to help you stay at peak performance and speed up recovery after every game.
Why Hydration Matters
Cricket can be exhausting in the heat, and staying hydrated is very important as it helps reduce fatigue, keeps your performance sharp, and lowers the risk of heat-related illness. If you’re dehydrated, your body overheats faster, making you tired and affecting your focus and skills. Nobody wants that, especially when out on the cricket field!
When to Drink
You don’t want to wait until you're thirsty—by then, you’re already a bit behind. Here’s a simple guide for when to drink:
A glass of water when you wake up
With every meal or snack
Keep a water bottle handy during the day
Sip before, during, and after any activity
Aim for 2+ litres for the day
If you sweat a lot, especially during intense games, stick to a regular drinking schedule rather than relying on thirst, because sometimes we don’t feel thirsty even when we need fluids.
What to Drink
Water: Your go-to for most days, especially during light training or school.
Electrolyte drinks (sugar-free): Perfect for long training sessions on a really hot day when intensity is low. The extra sodium helps retain fluids and keep your hydration levels in check. Examples include Hydralyte.
Sports drinks: If training is really intense or the game is long, sports drinks provide both the fuel and hydration needed. They’re especially handy if you don’t feel like eating much during breaks. Examples include Gatorade and Powerade.
Avoid energy drinks—they’re full of caffeine and don’t help with hydration.
Game Day Tips
Starting the day hydrated will make it easier to stay hydrated throughout. Here’s how to manage your fluids on match day:
Drink whenever you can during the game.
Keep your drinks cold—this helps keep your body temperature down.
Bring a small cooler with ice packs for your drinks and snacks.
Icey poles are a great way to cool down.
After the game, keep hydrating, especially if you have another match or training soon. And if there’s alcohol on offer, drink water first!
Final Tip
Check the colour of your urine in the morning—it’s the easiest way to see if you’re hydrated. Light and clear is what you’re aiming for. If it’s darker, make sure you up your water intake during the day.
Creating good hydration habits is something you need to work on, just like batting and bowling. Keep practicing these strategies to stay topped up with fluids for the best performance outcome.
Good luck,
Clare
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