Aguidetohydration-EnglandGolf.docVIP

Taking Care of Your Water Bottle Write your name on it, using a permanent marker (including on the lid) Don’t leave it lying around – someone could tamper with it. Protect the bottle from flies, wasps etc. In hot weather, use an insulating sleeve to help keep it cool. Keep it very clean; wash thoroughly after every use, particularly the nozzle. Wash in a dishwasher (up to 60oc) or use sterilising tablets e.g. Milton’s tablets. Be Wary of: Caffeine – is an ingredient in many soft drinks, as well as in tea and coffee. It is a stimulant and likely to do more harm than good to your golf. Diuretics – these increase fluid loss. Alcohol and tea are common diuretics. Medicinal diuretics are prohibited substances under the WADA code. Unfamiliar sport drinks – the ingredient labelling may not be accurate, particularly on those purchased abroad. Water and ice when abroad - unless you are confident of the quality of local tap water, avoid ice cubes and drink water only from sealed bottles. Tooth decay - the sugar and acid in sport drinks can damage your teeth so brush them regularly. Avoid fizzy drinks as well as they can also make you feel bloated. Drinking only isotonic drinks - when not exercising/playing drink water, fruit juice, squash, milk and moderate amounts of tea and coffee. Salt tablets - do not take them unless expressly recommended by your doctor. Stomach upsets – these increase dehydration so it is important to drink plenty of fluids. New flight restrictions - fluids cannot be taken through airport security so buy at least 1 litre of water in the departure lounge and ask for regular soft drinks when on board. Do not drink alcohol when flying. Drinking too much water – is called hyponatraemia. It is very unusual but occurs if you drink too much water and dilute the natural salt levels in the body. Use an isotonic sports drink to help prevent hyponatraemia, as it contains sodium. Ensure you drink to your requirements not published recommendations. 16 STAYING