We encourage athletes to drink more water prior, during and after athletic activity;
We educate people how to help protect and save our finite freshwater resources in communities we live in, and to help people in need for clean and safe drinking water;
We aim to raise awareness of the health benefits to athletes of drinking
water regularly throughout the athletic activity, and to improve access to quality drinking water in sports fields, and facilities.
We help save finite freshwater resources, and ensure access to good drinking water in sports fields, and athletic facilities.
We raise awareness that 'regular water intake prior, during and after athletic activity is vital for health, and well being'.
with sports organizations, teams, coaches, health professionals, and private
groups, as they have a key role in promoting health, and providing a
healthy environment for athletes.
Sports Awareness Fundraiser Program
Your association, charity, club or team can join our water awareness fundraisers;
in control of donations: the fundraising proceeds will go to your organization.
Keys To Success
Education and Awareness;
A fast online reference to qualified potable water topics for athletes, coaches, trainers, and health professionals;
Customized turn-key awareness campaigns, and fundraisers;
Collaboration with key sports organisations, individuals, communities, and the private sector.
Water and Sports
It doesn't matter if you drink bottled water or tap water - just drink more water!
Water has none of the problems associated with drinks containing sugar, additives, sweeteners, acids or caffeine.
adequate water intake throughout the athletic activity can protect
health, contribute to well-being, and better performance.
help prevent a range of short and long-term health problems from
headaches, bladder, kidney and bowel problems.
Proper hydration is important during exercise. Adequate fluid intake for
athletes, even the recreational kind, is essential to comfort, performance and
The longer and more intensely you exercise, the more important it is to
drink the right kind of fluids.
Studies have found that a loss of two or more
percent of one's body weight due to sweating is linked to a drop in blood
volume. When this occurs, the heart works harder in order to move blood through
the bloodstream. This can lead to reduced performance of elite athletes.
more research is finding that recreational exercisers are also at risk
of drinking too much water and suffering from hyponatremia or water
Clearly, drinking the right amount of the right
fluids is critical for performance and safety while exercising.
Even mild dehydration can contribute to a range of
short and long-term health problems. As a matter of fact, it can result in a significant
deterioration in mental, and physical performance.
water intake is a vital role for sports groups in
promoting health, and providing a healthy sports environment.
dehydration not only has an adverse effect on physical and mental
performance and temperature regulation during exercise, making exercise
feel harder and more tiring, but will also affect the subsequent mental
performance, energy levels and mood of a child back in class.
In the long-term, the effects on health from failing to rehydrate between bouts of exercise are significant.
drinking should be supervised, as they do not instinctively drink
enough during exercise. An hour of just moderate and/or intermittent
exercise can mean a child weighing 30kg can lose around half a litre of
water, and in warm weather this loss could be much higher. Researchers
advise that to restore normal fluid balance after exercise, we should
consume at least the equivalent of 1.5 times (i.e. 150%) the fluid lost
The key to avoiding dehydration is to drink before exercise and at regular intervals during and after.
are well hydrated, exercise feels easier and more enjoyable, helping to
develop positive attitudes towards exercise and encouraging children to
exercise more willingly another day.
get an idea of just how much you need to drink, weigh yourself before
and after your workouts;
Any weight decrease is probably due to water
loss - any weight
gain could indicate you are drinking too much;
You should drink more during warm weather and/or when exercising;
You should drink before, during, after exercising and active play in the playground, or periods of running around;
Teenage boys aged 14 and over may require a higher average fluid intake, about 11 large glasses of water
drinks can be helpful to athletes who are exercising at a high
intensity for 60 minutes or more. Fluids supplying 60 to 100 calories
per 8 ounces helps to supply the needed calories required for
It's really not necessary to replace
losses of sodium, potassium, and other electrolytes during exercise
since you're unlikely to deplete your body's stores of these minerals
during normal training;
If, however, you find yourself
exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman
or ultramarathon, for example) you will need to add a complex sports
drink with electrolytes;
Athletes who don't consume electrolytes
under these conditions risk overhydration or hyponatremia. The most
likely occurence is found in the longer events (five hours or more)
when athletes drink excessive amounts of electrolyte free water, and
develop hyponatremia (low blood sodium concentration);
caffeine may have some ergogenic properties, remember that it acts as a
diuretic causing your body to excrete fluid instead of retaining it, so
it is not the wisest choice when trying to hydrate;
You're better off
with plain water or fruit juice until your weight reaches that of your
Dehydration is simply not having enough water in your body;
It may result from inadequate water intake and/or from losing body water, and can develop rapidly or slowly;
Many people don't even realise they are dehydrated because they have become so used to feeling below their best.
Signs of Dehydration
Symptoms of mild dehydration can be difficult for coaches or trainers to spot;
Athletes may become irritable, tired and less able to concentrate;
Many athletes complain of tiredness, headaches and stomach pain;
Athletes should learn to recognize when their fluid intake is too low. Their urine
becomes concentrated - small amounts of deep yellow, cloudy, or smelly
urine. If ttheir urine's no darker than the colour of pale straw,
odourless and copious they're OK.
Dehydration and Brain
Water makes up about 80% of the brain and is an essential element in neurological transmission;
Poor hydration adversely affects an athlete's mental and physical performance;
mild dehydration may include tiredness, headaches and a feeling not
unlike jet lag, as well as reduced alertness, and ability to
Mental performance including memory, attention and concentration can decrease by about 10%, once thirst is felt;
Mental and physical performance deteriorates progressively as the degree of dehydration increases;
Thirst is usually felt when dehydration results in 0.8 - 2 per cent loss of body weight lost due to water loss;
10-year-old child weighing 60 pounds this is equivalent to one or two
very large glasses of water, which is the amount a child could lose
during a PE lesson or running around in the playground;
Water consumption also has an immediate alerting and revitalizing effect;
The key to boosting the capacity to perform is to keep well hydrated throughout athletic activity;
The Effects of Dehydration
effects of even mild dehydration are significant for health, well
being, performance and learning. In the long term dehydration can carry
a higher risk of a number of health problems and disease states. These
include constipation, continence problems, kidney and urinary tract
infections, kidney stones, and some cancers. In some scientific
studies, a decrease in cancer risk was specifically associated with
water, as opposed to any other fluids;
There is a link between not drinking enough and day and night wetting problems;
Low fluid intake is also a contributory factor in constipation and soiling;
do not drink adequately during the day, their urine becomes
concentrated which can irritate the bladder and may cause daytime
daily fluid intake can also reduce bladder capacity. If children then
drink when they get home, their bladder may not be able to cope and
bed-wetting may result;
children start drinking more during the day they may initially need to
go to the toilet more, but once their bladder capacity has improved,
they will need to go less frequently but will produce larger quantities
It is the
experience of continence advisors that certain other drinks such as
fizzy drinks, drinks containing caffeine, blackcurrant juice, and a
high consumption of milk, particularly before bedtime, may be linked to
Recommendations for Sports Organizations
Clean drinking water should be easily, and readily available to all athletes free of charge;
Improve your drinking water facilities, increase number of drinking water points around the your facility;
Encourage athletes to bring in a bottle of tap water from home to drink prior, during and after athletic activity;
Install modern, clean and regularly maintained dispensers, water coolers, modern water fountains, taps and sinks;
Enable athletes to drink more water, and encourage them to drink water when exercising, and in warm weather;
Give athletes fluid breaks, more breaks in warm weather;
facilities, and access that encourage children to drink water regularly - in numerous safe, hygienic and easily
accessible locations conducive to drinking, and not in toilet areas;
The water should be palatable in both taste, and temperature;
Advice young athletes NOT to drink water from water hoses in the sports fields to avoid risk.
Tips for Athletes
Bring plenty of water to your athletic events, and carry water with you at all times;
Drink water during breaks, before, during and after exercise.
Tips for Parents and Coaches
Ask how frequently and how much your child/ athlete actually get to drink water during the day;
Find out if your children/ athletes usually come out of practice thirsty;
Go and have
a look at the drinking vending machines, drinking water fountains and
facilities. Do they sell water? Would you drink water from a tap or
fountain at the sports facility?
facilities can be there but do your children/ athletes use them? What about the
taste of the tap water? Do they have easy access to drinking water?
With the help of other parents/ coaches, raise the issue with the staff of your sports organization, and other members;
Set a good example! Drink plenty of water and limit soft drinks. Children/ and young athletes need encouragement to drink more water!
Raise Water awareness in your community;
your sports organization to implement practical measures that allow children free
access to cool and palatable fresh water from an adequate number of
attractive facilities in sites conducive to drinking.
Our co-branded merchandise is ideal for your awareness fundraiser campaigns!
Order co-branded campaign merchandise such as printed t-shirts and water bottles;
Sell awareness merchandise for a profit in your community;
Contact a local business in your community. Ask them to order co-branded campaign merchandise and donate it to your sports team, association or organization. More details, click here.
"To the people of poor nations, we
pledge to work alongside you to make
your farms flourish and LetCleanWatersFlow, to nourish starved
bodies and feed hungry minds. And to those nations like ours that enjoy
relative plenty, we say we can no longer afford indifference to
suffering outside our borders; nor can we consume the world's resources
without regard to effect. For the world has changed, and we must change
with it". Source: President Obama, Inaugural Speech, January 20, 2009, Washington, DC, USA.