Dairy Council Northern Ireland

Milk it for all it's worth

Dairy Council on Instagram

Food for football

Why is fluid important?

Fluid has a vital role in the body so drinking enough is important for good health and good performance.

Even small fluid losses can make exercise seem more difficult and affect your performance in training and matches.

Dehydration can mean:

  • poor concentration
  • slower reaction time
  • poor co–ordination
  • getting tired more quickly
  • overheating

What should you drink?

Drink a wide range of fluids: water, sugar–free dilute squash, fruit juices, milk, milkshakes, yogurt drinks, soup and sports drinks. Water will also be obtained from foods – for example, fruit and vegetables have high water content. The occasional cup of tea of coffee can be used to get fluids in too.

How much do you need?

As a general rule, if you are drinking enough you should be producing urine every couple of hours. Urine that is clear in colour and not strong in smell should mean that you are well hydrated. (If you take a vitamin supplement or sports drinks the B–vitamins can cause your urine to be a bright yellow colour.) During exercise, fluid is lost from the body as sweat and needs to be replaced. Every player has different fluid needs. These are influenced by many factors including your size, how hard you exercise, the weather and what you wear.

The easiest way to work out your usual losses from exercise is to weigh yourself before and after a training session. Any weight loss is fluid loss and this needs to be replaced as soon as possible. Remember that there will be big differences between players on the same team!
For every 1kg of weight that is lost you should aim to drink 1500mls. 

Training and matches

Drinking fluids before, during and after exercise will prevent dehydration and re–hydrate you. Sports drinks have the benefit of easily providing fuel, usually in the form of carbohydrates, and also replacing electrolytes (salts) lost through sweat. Carbohydrate is an important fuel for exercising muscles but it will also help you absorb water so long as it is at the right concentration. 

Milk

Drinking milk can be a good way of helping to get fluids back into your system. It will also give you protein and some salts to replace all these things that you have lost during your training or match. 

Remember your teeth!

Sugary and acidic drinks (fruit juices and sports drinks) can have a damaging effect on your teeth and you need to be careful. It is especially a problem if you are sipping drinks over a long period, wear a brace or a gum shield. 

To help protect your teeth:

  • Brush and floss your teeth regularly: you may need to consider having a toothbrush and toothpaste in your kit bag
  • Use sugar free gum to reduce the acid in your mouth
  • Rinse your mouth with water regularly
  • Drink sweet or acidic drinks through a straw or squeeze past your teeth

May 11

Northern Ireland dairy farmers play a key role taking part in research projects to im…

Read Tweet

May 07

RT @UFUHQ: On Monday, the climate change bill will undergo the second stage of the de…

Read Tweet

May 06

Despite a turbulent year, EU milk production is expected grow even further in 2021, h…

Read Tweet

May 05

We very much welcome this announcement from @daera_ni. It is a tremendous vote of con…

Read Tweet

May 04

As @Daera_ni plans a strategic review into the future of NI agri-food, we reflect on…

Read Tweet

April 30

RT @NDC_ie: It was a pleasure to join @DairyCouncilNI to bring our US colleagues @Ntl…

Read Tweet

April 29

Thank you for having us, we loved talking dairy and culinary traditions, although now…

Read Tweet

April 29

Our unique rural landscape plays an important role in capturing carbon from the envir…

Read Tweet

April 28

We are so looking forward to this! https://t.co/TFvPALe7Ps…

Read Tweet

April 26

Did you know nutrition is one of the four dimensions of a sustainable diet #Sustainab…

Read Tweet

April 23

We welcome the review into how the agri-food sector can work more sustainably. Find…

Read Tweet

April 22

Happy #EarthDay - Drew McConnell is one of many local dairy farmers who are working h…

Read Tweet

April 19

What we feed our young stock in the first 100 days not only means better health outco…

Read Tweet

From the farm to the fridge, the Dairy Council for Northern Ireland acts on behalf of the dairy industry, promoting the natural goodness and quality of Northern Ireland milk and dairy products.

Our primary function is to communicate factual information to allow individuals to make well informed choices about dairy products that they consume and to inform them of the benefits of including dairy products in a balanced diet. We use a wide range of media, which includes television, radio, press, and social media. Our Advertising is complemented by public relations and promotional activities designed to communicate with specific groups.

Home delivery

Contact your nearest dairy to arrange delivery

Ballyrashane Creamery

T+44 (0)28 7034 3265

This site uses cookies for general analytics but not for advertising purposes. View our privacy policy to find out more. If you continue without changing your settings, we'll assume that you are happy to receive all cookies on our website. However, you can change your cookie settings at any time.