Lack of appropriate recovery sessions will lead to fatigue, poor performances & injury.

Adequate recovery is essential to adapt from training overload. Recovery involves:

• Nutrition
• Hydration
• Mental rest
• Self Massage
• Recovery techniques, eg hot and cold baths

Source: Australian Sports Commission

When exercising, especially in the heat, remember to replace the fluid you have lost through perspiration.
Source: Australian Sports Commission

You should be well hydrated when exercising, so make sure you drink between 300 – 500ml of fluid before your exercise session. You should drink 150-250ml every 15 minutes in order to replace any fluid losses during your session. Following your session, the amount of fluid you should drink depends on how much you have lost. As a guide, you should drink approximately 1 litre of water for every hour of exercise that you have completed.

Source: “Hydration”, Active for Life, www.activeforlife.com.au/exercise.asp?page=main/exercise/hydration

Water is the best choice for rehydration before, during and after exercise. It’s not only easily obtainable, but has no kilojoules, so it is a great option for those who are conscious of their weight.

Always consult a doctor or healthcare professional before beginning a fitness program.