Fluid losses may be double when playing or training in hot humid environments, like Durban. Fluid replacement is extremely important to ensure players do not become dehydrated and to prevent any risk of heat injury.

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Water and sports drinks
"Water has been shown to be useful in preventing dehydration, however a 6-8% carbohydrate sports drink, which also contains some electrolytes, is more effective in maintaining performance," says dietitian Shelley Meltzer, a consultant from the Sports Science Institute. "Sports drinks after a match will help replenish carbohydrate and fluid losses and players should also replace lost sodium by eating salty snacks."

So what about the tequila?
Many teams celebrate with a post-match drink, and although this will not have much effect on a player's performance, alcohol can interfere with recovery and rehydration.

"Players should avoid alcohol," warns Meltzer, "especially 24 hours before and immediately after a game. Alcohol dehydrates the body, so if there is an injury, a player should delay drinking alcohol for at least 36 hours after a game, as the alcohol will delay healing of the muscles and replenishment of muscle glycogen stores."

Reference (6) - L. Burke, The Complete Guide to Food for Sports Performance, 2nd edition, Allen and Unwin, 1995
 

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