Fresh with Water
I am 14 years old and have been in cricket camps for the last 2-year. I drink only 2 liters of water a day. Is this enough for a cricketer?


While counseling young cricketers in the academy one of the biggest reasons for fatigue that I see is poor water intake. A normal person requires 8-10 glasses or 2-2 and a half-liters water daily. If you are training and playing daily then you are sweating more than normal people do and you have to drink more water or you will be like a plant that is not watered sufficiently. It does not die but is drooping and withered. You will be tired and exhausted easily.

Research has also shown that a person's mental capacity to calculate numbers is lower if the body is not fully hydrated. As a cricketer you are always making mental calculations and you have to be properly hydrated if your brain wants to perform at its highest level.
So your body and brain need the water, 3-4 liters is minimum. You need to consciously drink water, even above your thirst signals. Don't gulp it down, keep sipping half glasses at frequent intervals so you don't feel heavy when you run.


Guidelines for Proper Hydration


Drink at least (200-400ml) 1-2 glasses fluid 2 hours before practice or competition.
Drink at least half- one glass fluid immediately before exercise
Drink half glass fluid every half an hour while training or competition.
Drink at least 1-2 glasses fluid immediately after exercise
Drink 1 glass fluid with each meal and between meals (e.g. between breakfast and lunch)



Aerated drinks (cola's) and alcohol, are best avoided during competitions as their high calorie content causes dehydration rather than hydration. Coffee / tea too have a dehydrating effect. Dilute fresh fruit juices with glucose or sugar and a pinch of salt are a good choice.

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