Adequate Fluid Intake?....Check Your Weight!

Exercise performance is seriously impaired if as little as 2% or more of your body weight is lost via sweat. A loss of 4% could lead to heat stroke, exhaustion and even death!

An average 80kg athlete shouldn’t lose anymore than 1.6kg after his training session!

Other examples:

- 70kg mustn’t lose more than 1.4kg after training
- 80kg mustn’t lose more than 1.6kg after training
- 90kg mustn’t lose more than 1.8kg after training
- 100kg mustn’t lose more than 2kg after training
- 110kg mustn’t lose more than 2.2kg after training


According to the International Society of Sports Nutrition, (2010) the average athlete sweats 0.5-2L fluid per hour (temperature, humidity and intensity dependent), meaning you should be consuming at least 1x 500ml bottle of water or isotonic beverage for every hour of training!

NOTE: Isotonic drinks such as Science in Sport GO Electrolyte Sports Fuel are advisable because it replaces both the fluid, and the minerals lost through sweating!


About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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