{"id":33512,"date":"2023-01-20T00:00:05","date_gmt":"2023-01-20T00:00:05","guid":{"rendered":"https:\/\/accelerate.sport\/?post_type=blog_post&#038;p=33512"},"modified":"2023-01-20T12:41:48","modified_gmt":"2023-01-20T12:41:48","slug":"the-importance-of-hydration-for-sport-and-exercise","status":"publish","type":"blog_post","link":"https:\/\/accelerate.sport\/welsh\/blog-post\/the-importance-of-hydration-for-sport-and-exercise\/","title":{"rendered":"The importance of hydration for sport and exercise"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"33512\" class=\"elementor elementor-33512\">\n\t\t\t\t\t\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-21d61ff7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"21d61ff7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6c2b5b92\" data-id=\"6c2b5b92\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5f1fd769 elementor-widget elementor-widget-text-editor\" data-id=\"5f1fd769\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.6.8 - 27-07-2022 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#818a91;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#818a91;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<h1 style=\"text-align: center;\">The importance of hydration for sport and exercise<\/h1>\n<p><strong>Hydration is important in maintaining your optimal physical performance and <span data-contrast=\"auto\">also <\/span>avoiding bad health consequences such as headaches. It\u2019s important to stay on top of your liquid intake to help you avoid dehydration.&nbsp;&nbsp;<\/strong><\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter wp-image-33513 size-full\" src=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-51.png\" alt=\"hydration for cycling\" width=\"1200\" height=\"630\" srcset=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-51.png 1200w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-51-300x158.png 300w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-51-1024x538.png 1024w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-51-768x403.png 768w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-51-624x328.png 624w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-51-600x315.png 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<h2><b><span data-contrast=\"none\">The signs of de-hydration<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/h2>\n<p><span data-contrast=\"none\">According to Dr Richard Allison, Author of our <a href=\"https:\/\/bit.ly\/nutrition-for-performance\">\u2018Nutrition for Performance\u2019<\/a> eLearning course, these are the signs and symptoms you should look out for if you think you\u2019re de-hydrated:&nbsp;<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Dry mouth and\/or dry eyes<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Salt streaks<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"none\">Feeling thirsty<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"none\">Dark\/discoloured urine<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"none\">Involuntary spasms and contractions of skeletal muscle (getting cramp\u2026ouch!)<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"none\">Twitching\/tightening<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"none\">General pain<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559684&quot;:-2,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"none\">Headaches<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"none\">&nbsp; &nbsp; &nbsp; &nbsp; &#8230;To name a few!<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"> <img decoding=\"async\" class=\"aligncenter wp-image-33514 size-full\" src=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-52.png\" alt=\"couple keeping hydrated\" width=\"1200\" height=\"630\" srcset=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-52.png 1200w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-52-300x158.png 300w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-52-1024x538.png 1024w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-52-768x403.png 768w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-52-624x328.png 624w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-52-600x315.png 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/span><\/p>\n<h2><b style=\"font-size: 1.5rem; word-spacing: 0.1em;\"><span data-contrast=\"none\">Let\u2019s look at the facts<\/span><\/b><span style=\"font-size: 1.5rem; word-spacing: 0.1em;\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/h2>\n<p><b><span data-contrast=\"auto\">According to the UK Hydration for Health Expert Group, even slight dehydration (a loss of 1-2% of body weight) can impact negatively your physical performance by up to 30%.<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"auto\">Another study by the University of East London found that 75% of UK adults do not drink enough water on a daily basis, not enough to match the recommended intake.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"auto\">As mentioned in the signs and symptoms above, a study published in the Journal of Human Kinetics found that dehydration can increase the risk of overheating, muscle cramps and fatigue during exercise.<\/span><span style=\"word-spacing: 0.1em;\">&nbsp;<\/span><\/p>\n<p><\/p>\n<ul>\n<li>BLOG: <a href=\"https:\/\/accelerate.sport\/welsh\/blog-post\/dealing-with-eating-disorders-in-sport\/\" rel=\"bookmark\">Dealing with eating disorders in sport<\/a><\/li>\n<li>BLOG: <a href=\"https:\/\/e-coach.co.uk\/dealing-with-anxiety-in-young-players\/\">Dealing with anxiety in young players<\/a><\/li>\n<li>NEWS: <a href=\"https:\/\/accelerate.sport\/welsh\/blog-post\/accelerate-sport-launches-new-elearning-courses\/\">Accelerate Sport launches new courses<\/a>&nbsp;<\/li>\n<\/ul>\n<div>&nbsp;<\/div>\n<p><b style=\"color: #122b46; font-family: 'SF UI Display', sans-serif; font-size: 1.5rem; word-spacing: 0.1em;\"><span data-contrast=\"none\">Why is hydration important?<\/span><\/b><span style=\"color: #122b46; font-family: 'SF UI Display', sans-serif; font-size: 1.5rem; word-spacing: 0.1em;\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"none\">Hydration helps to regulate body temperature, because when you exercise, your body produces heat. By drinking water, it can help to tackle that heat by allowing your sweat glands to produce sweat (sweat cools your skin as it evaporates).<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"none\">Hydration also supports cardiovascular function. Your heart needs to pump more blood to your muscles during exercise, and dehydration can make this process more difficult. This in turn can lead to fatigue and decreased performance.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"none\">Finally, maintaining muscle function is also important, your muscles need water to contract and relax properly. Being dehydrated can make muscles less efficient which can lead to cramping, fatigue, and decreased performance.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"none\"><img decoding=\"async\" class=\"aligncenter wp-image-33515 size-full\" src=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-53.png\" alt=\"hydration drinks\" width=\"1200\" height=\"630\" srcset=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-53.png 1200w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-53-300x158.png 300w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-53-1024x538.png 1024w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-53-768x403.png 768w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-53-624x328.png 624w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Blog-images-53-600x315.png 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/span><\/p>\n<h2><b><span data-contrast=\"none\">How much water should you drink for hydration?<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/h2>\n<p><span data-contrast=\"auto\">Dr Richard Allison recommends the following to keep your weight loss to under 2%<\/span><span style=\"word-spacing: 0.1em;\">&nbsp;<\/span><\/p>\n<ul>\n<li><b><span data-contrast=\"auto\"> 2 Litres per day plus 1 Litre for every hour of training<\/span><\/b><\/li>\n<li><b><span data-contrast=\"auto\">Always 500ml before exercising<\/span><\/b><\/li>\n<li><b><span data-contrast=\"auto\"> 150-250ml of fluid every 15-20 minutes<\/span><\/b><\/li>\n<li><b><span data-contrast=\"auto\">Always 500ml immediately after exercise<\/span><\/b><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">Feeling thirsty is not always an indicator of your hydration status, so it&#8217;s important to always drink water even if you don&#8217;t feel thirsty.<\/span><\/p>\n<p><span data-contrast=\"auto\">If you&#8217;re exercising for more than an hour, perhaps consider a sports drink that also contains electrolytes, such as a hydration drink like Lucozade. These help to replace the sodium, potassium, and other minerals you lose when sweating during exercise.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"auto\">Nonetheless remember to always stay hydrated before, during and also after your exercise to avoid impacting on your physical performance. Drink enough water and don&#8217;t forget to also keep a water bottle handy to remind you to drink regularly.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"auto\"><img decoding=\"async\" class=\"aligncenter wp-image-33516 size-large\" src=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/smartmockups_lcugu0r5-1024x540.png\" alt=\"Accelerate Sports eLearning courses\" width=\"640\" height=\"338\" srcset=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/smartmockups_lcugu0r5-1024x540.png 1024w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/smartmockups_lcugu0r5-300x158.png 300w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/smartmockups_lcugu0r5-768x405.png 768w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/smartmockups_lcugu0r5-1536x810.png 1536w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/smartmockups_lcugu0r5-2048x1080.png 2048w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/smartmockups_lcugu0r5-624x329.png 624w, https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/smartmockups_lcugu0r5-600x316.png 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>&nbsp;<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<h2><b style=\"font-size: 1.5rem; word-spacing: 0.1em;\"><span data-contrast=\"auto\">eLearning courses you might find handy<\/span><\/b><span style=\"font-size: 1.5rem; word-spacing: 0.1em;\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/h2>\n<p><span data-contrast=\"auto\">We\u2019ve referenced Dr Richard Allison throughout this post. Richard is a registered Performance Nutritionist and Clinical Dietician. Richard formerly worked as Head Nutritionist at Arsenal Football Club.&nbsp;<\/span><span style=\"word-spacing: 0.1em;\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"auto\">Accelerate Sport teamed up with Dr Richard Allison in the creation of 2 online training courses for sport: Nutrition for Performance and also our Tacking Eating Disorders course.<\/span><\/p>\n<h4><span data-contrast=\"auto\">Tackling Eating Disorders in Sport<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/h4>\n<p><div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-33512-1\" width=\"640\" height=\"419\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Eating-Disorders.mp4?_=1\" \/><a href=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Eating-Disorders.mp4\">https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Eating-Disorders.mp4<\/a><\/video><\/div><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><span style=\"word-spacing: 0.1em;\" data-contrast=\"auto\">The <a href=\"https:\/\/accelerate.sport\/welsh\/eating-disorders-in-sport-landing-page\/\">Tackling Eating Disorders course<\/a> will enable you to spot the symptoms of a range of eating disorders, and also understand the barriers to getting help and gain practical information about what you can do to help your workforce. Also this is a great course to give you an overview of nutrition, and the effects of negative nutrition on the mind and the body.<\/span><span style=\"word-spacing: 0.1em;\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><span style=\"word-spacing: 0.1em;\" data-contrast=\"auto\">&nbsp;<\/span><span style=\"word-spacing: 0.1em;\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/p>\n<p><a href=\"https:\/\/accelerate.sport\/welsh\/eating-disorders-in-sport-landing-page\/\"><span data-contrast=\"auto\">More info: Click here to learn about our Tackling Eating Disorders in Sport eLearning course<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/a><\/p>\n<p><\/p>\n<h4><span data-contrast=\"auto\">Nutrition for Performance<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/h4>\n<p><div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-33512-2\" width=\"640\" height=\"360\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Nutrition-landing-page-d2.mp4?_=2\" \/><a href=\"https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Nutrition-landing-page-d2.mp4\">https:\/\/accelerate.sport\/wp-content\/uploads\/2023\/01\/Nutrition-landing-page-d2.mp4<\/a><\/video><\/div><\/p><p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335551550&quot;:2,&quot;335551620&quot;:2,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\" style=\"word-spacing: 0.1em;\">Furthermore, t<\/span><span data-contrast=\"auto\" style=\"word-spacing: 0.1em;\">his nutrition course also takes a deeper dive into your nutrition as an athlete, with a focus on improving sports and exercise. <\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\" style=\"word-spacing: 0.1em;\">&nbsp;<\/span><\/p>\n<p><a href=\"https:\/\/bit.ly\/nutrition-for-performance\"><span data-contrast=\"auto\">More info: Click here to learn about our Nutrition for Performance eLearning course<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/a><\/p>\n<p><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Hydration is important in maintaining your optimal physical performance and avoiding bad health consequences. It\u2019s important to stay on top of your liquid intake to help you avoid dehydration.\u00a0\u00a0<\/p>","protected":false},"author":74,"featured_media":33513,"comment_status":"open","ping_status":"closed","template":"elementor_header_footer","tags":[],"blog-category":[99,104,122],"class_list":["post-33512","blog_post","type-blog_post","status-publish","has-post-thumbnail","hentry","blog-category-blog","blog-category-eating-disorders","blog-category-nutrition"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/accelerate.sport\/welsh\/wp-json\/wp\/v2\/blog_post\/33512","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/accelerate.sport\/welsh\/wp-json\/wp\/v2\/blog_post"}],"about":[{"href":"https:\/\/accelerate.sport\/welsh\/wp-json\/wp\/v2\/types\/blog_post"}],"author":[{"embeddable":true,"href":"https:\/\/accelerate.sport\/welsh\/wp-json\/wp\/v2\/users\/74"}],"replies":[{"embeddable":true,"href":"https:\/\/accelerate.sport\/welsh\/wp-json\/wp\/v2\/comments?post=33512"}],"version-history":[{"count":0,"href":"https:\/\/accelerate.sport\/welsh\/wp-json\/wp\/v2\/blog_post\/33512\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/accelerate.sport\/welsh\/wp-json\/wp\/v2\/media\/33513"}],"wp:attachment":[{"href":"https:\/\/accelerate.sport\/welsh\/wp-json\/wp\/v2\/media?parent=33512"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/accelerate.sport\/welsh\/wp-json\/wp\/v2\/tags?post=33512"},{"taxonomy":"blog-category","embeddable":true,"href":"https:\/\/accelerate.sport\/welsh\/wp-json\/wp\/v2\/blog-category?post=33512"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}