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Staying hydrated for training and racing can give you hidden benefits. It's very easy to become dehydrated and not realise. Performance improvements and recovery gains from hydration. Resource: Home Made Sport Drink Recipe (below in notes) 3 Value Bombs 1. Daily drink plan for hydration 2. Always use sport drinks while training for electrolyte and carbohydrate intake 3. Drinking caffeine can help on regatta day Timestamps What you are drinking and how to get fluids into your body. It's more than just drinking while training, off the water drinking matters too. 01:00 Daily Drink Plan. Start with a glass of water when you wake up in the morning. Every time you have a meal or snack, have another glass of water. Snacks might be mid-morning or mid-afternoon. Get into the habit of 2 litres of fluid a day - this includes any hot drink, shake or smoothie count too. Keep a record of your hydration - cricket notation makes it easy to see each 5 glasses of water you have. 02:30 Before during and after training ses