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hydration handbook
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All you need to know about H20

Our bodies are made up of about 60% water. We need water to survive, in order for our bodies to function.

Good hydration is essential for physical and mental health.

It’s important to stay hydrated, not just during exercise, but at all times throughout the day.

  • Brain
  • lungs
  • bones
    bones
  • stomach
    bones

Did you know recent studies have shown that more than 2/3 of children are dehydrated when they go to school in the morning?

Drinking more water helps you to concentrate and improve brain function. Studies have shown that by increasing our intake of water, we are able to think faster, be more focused and experience greater clarity and creativity. It also helps you to feel happier!

We often confuse hunger for thirst. Remaining hydrated throughout the day will help reduce your cravings for sugary snacks. Good hydration as well as healthy eating forms an important part of a balanced diet.

Our skin is approximately 64% water, so staying properly hydrated can help make you look, as well as feel better too!

  • blood
    bones
  • skin
    bones
  • muscle
    bones
  • intestine
    bones

Why drink water?

Water is the most natural, healthy beverage you can drink. Its unique qualities and properties are what make it vital to life. It’s free from calories, fat, sugar, preservatives and additives.

What about other drinks?

Fizzy drinks and sugary juices are directly associated with rising levels of obesity, a number of serious health problems, as well as tooth decay. We should all try to cut down on sugar in our diet. Cutting out sugary soft drinks and drinking water is a good way to start.

How do I know if I’m properly hydrated?

Thirst is the first indicator of when we need to hydrate and for most people we should ‘drink when we’re thirsty.’ We’re not however always good at recognising the early signs of thirst.

Another indicator of whether we are adequately hydrated is urine colour. As a general rule of thumb, if you are healthy and well-hydrated, your urine will tend to be straw-coloured, and then it becomes progressively darker the more dehydrated we become.

How to hydrate like a pro!

When playing sport, or when the weather’s hot, we lose more body fluid and are more likely to become dehydrated (1-2% loss in body weight).

During exercise our bodies are working harder, requiring both physical and mental focus.

It’s important to ensure we’re hydrated before, as well as during and after exercise, otherwise your body will have a tougher time tolerating any temporary dehydration, having an adverse effect on your performance and recovery.

Water is the best first choice for healthy hydration before, during and after exercise.

Sports Drinks may contain sugar and citric acid providing unnecessary calories and contributing towards tooth decay and obesity. They may also contain caffeine, which can have many damaging effects in children and adolescents. Sports drinks can deliver additional salts, protein and vitamins. These are not needed and can be obtained in the required amounts from a healthy balanced diet without the need for supplements. Sports drinks are unnecessary in all but the most extreme training situations, therefore consumption is not recommended.

Cricket Man

How much water should we drink?

Although the amount of water we each need varies, depending on our age, gender, the weather and the amount of physical activity we’re doing; we should aim to drink between 6 to 8 glasses a day – more during exercise.

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How to drink more…

We should all try to increase our water intake in order to stay fit and healthy, reduce the risk of illness and improve our mental and physical performance.

Quiz

Question

1 / 9

If you are properly hydrated, your urine colour should be?

Did you know: As a general rule of thumb, if you are healthy and well-hydrated, your urine will tend to be straw-coloured, and then it becomes progressively darker the more dehydrated we become.

Next Question

Question

2 / 9

Approximately, what percentage of your body is made up of water?

Did you know: Our bodies are made up of about 60% water. We need water to survive, in order for our bodies to function. Good hydration is essential for physical and mental health..

Next Question

Question

3 / 9

Which one of the following is NOT a typical sign of possible dehydration?

Did you know: Typical symptoms of dehydration can include: constipation; dark yellow or brown urine; a dry, sticky mouth; few or no tears when crying; a headache, increased thirst, muscle tiredness and sleepiness or tiredness.

Next Question

Question

4 / 9

Which of the following statements is TRUE? “Water is better for you than a sports drink, unless…”

Did you know: Sports drinks are unnecessary in all but the most extreme training situations, therefore consumption is not recommended.

Next Question

Did you know: It’s best to drink little and often throughout the day, to meet your body’s requirements. Always ensure you have access to water, even when out and about. Listen to your body and always drink when you’re thirsty. We should all try to increase our water intake in order to stay fit and healthy.

Next Question

Question

6 / 9

What percentage of our brain is made up of water?

Did you know: Our brain is approximately 75% water. Drinking more water helps you to concentrate and improve brain function. Studies have shown that by increasing our intake of water, we are able to think faster, be more focused and experience greater clarity and creativity. It also helps you to feel happier!

Next Question

Question

7 / 9

How may glasses of water should you try to drink each day?

Did you know: Although the amount of water we each need varies, depending on our age, gender, the weather and the amount of physical activity we’re doing; we should aim to drink between 6 to 8 glasses a day – more during exercise.

Next Question

Question

8 / 9

What percentage body weight can be lost during exercise or when the weather’s hot?

Did you know: When playing sport, or when the weather’s hot, we lose more body fluid and are more likely to become dehydrated (1 - 2% loss in body weight).

Next Question

Question

9 / 9

What percentage of our skin is made up of water?

Did you know: Our skin is approximately 64% water, so staying properly hydrated can help make you look, as well as feel better too!

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This site is brought to you by Harrogate Spring Water and Thirsty Planet, in collaboration with North Yorkshire Schools Cricket Association.

 

Harrogate is the official water of Yorkshire County Cricket Club and proud to support grassroots cricket through sponsorship of NYSCA. The Yorkshire Schools Cricket Association has been the nursery for a host of talented young cricketers who later have enjoyed professional cricketing careers and achieved England status.

 

As part of our school’s partnership we have developed a Hydration Program, actively promoting the benefits of healthy hydration and encouraging students to ‘drink more water’ – not just during exercise, but as part of their everyday routine. At the NYSCA, water is the only permitted drink, immediately before, during and after play. The positive difference the young players have experienced through being well hydrated has been incredible…

‘Harrogate Spring Water have provided enough water this year to keep us going through all of our matches which has been vital for us to keep hydrated during the hot weather this summer’

‘When you’re batting with a helmet on, you can quickly become too hot and regularly drinking water keeps me alert!’

Olly Lamb (Harrogate CC, North Yorkshire (U12) and Yorkshire (U12 A&)

‘Since I started drinking more water during training, I have definitely felt my concentration has improved and I have more energy stamina. I know understand the importance of keeping hydrated in sport. Thanks Harrogate Spring Water!’

Noah Kelly (Under 10s Yorkshire A team captain)

‘Since Harrogate Spring Water has been made available before, during and after our games, it’s really helped my concentration and alertness on the field. It has to be better than fizzy pop!’

Issac Coates (North Yorkshire Under 11)

‘As a leg spinning allrounder who loves to field, I have always felt very tired during the second half of matches and this has sometimes affected how well I bat or bowl, but this season I have felt I have more energy to perform during a 5-hour game thanks to staying more hydrated!’

‘I found that I had more energy and could keep concentrating for longer and this helped me get my first 50 for North Yorkshire at Durham’

‘Drinking lots of water has also helped at school as I find it easier to keep concentrating and this has helped my grades, which made mum and dad happy!’