Staying hydrated

If you’re playing sport in Singapore, it’s essential to keep hydrated before, during and after activity. When it comes to kids sport, it’s especially important to know what to do if you become dehydrated, and to be familiar with signs of heat exhaustion or heat stroke.

With all our kids sports taking place outside, our health partners City Osteopathy & Physiotherapy shared tips for reducing dehydration on sporty weekends, including a handy downloadable guide.

Downloadable Guide – Hydration Tips

Signs of Dehydration

Not only can dehydration drastically affect your performance and slow down recovery, but if untreated can lead to medical emergency. For this reason, it’s really important to watch for these signs of dehydration and to reverse them as soon as you spot them:

  • Feeling thirsty
  • Muscle Cramps
  • Lethargy
  • Headache
  • Rapid Pulse rate
  • Yellow and dark colour urine
  • Vertigo
  • Flushed skin


Naturally in Singapore we sweat a lot more with exercise. As we sweat, we not only lose water but we lose essential electrolytes including sodium, magnesium and calcium – all important for maintaining muscle function and preventing cramps during sporting activities.

Three main strategies need to be addressed when rehydrating:

  • Water
  • Electrolyte replacement
  • Carbohydrates

Tips to keep hydrated before, during and after exercise:

  • Start hydrating before you exercise (minimum of 750ml of water prior to your exercise).
  • Drink plenty of fluids from the time you wake up and keep drinking to a plan all day. Steady drinking throughout the day/night will have you better prepared than drinking large amounts of fluid irregularly. Drink only max 200ml in 10min prior to exercise.
  • During exercise drink 100-250ml every 20 minutes of exercise (based on tolerance)
  • Include carbohydrate-rich beverages such as electrolyte drinks. The carbohydrates are essential to replacing glycogen stores in your muscles which are lost during exercise.
  • Ensure your sports nutrition includes electrolytes, to replace those lost during sweating. This helps with muscle performance and preventing cramps. Centaurs members get discounts when they purchase PURE electrolyte drinks – check out Member Benefits for details.
  • Ice your drinks – cooled drinks will help regulate your core temperature.
  • Still beverages may be better tolerated than carbonated fizzy drinks.
  • After exercise, drink 1000ml of water (or 500ml per 0.5kg of body weight lost in exercise if you have scales handy!)

City Osteopathy and Physiotherapy have great naturopaths who can recommend a recipe for a homemade electrolyte solution for those who would like to make their own. Call them on 6314 4440 or visit their website.

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