It will be hot - please keep hydrated
One of the major risks is dehydration. It is imperative that all players are aware of the risks and take the necessary precautions. For some people the conditions will be very different to those in which they normally play and it is important that no one is complacent about this issue. There will be water supplied in reasonable quantities, however it is strongly suggested that teams/team members arrange to have too much water in hand at matches rather than too little.
Fluid intake will be important. Sweat losses will be higher. Thirst is NOT an indicator to dehydration and symptoms are not necessarily recognised by the player. Thirst indicates that 1.5 –2.0 litres of fluid have already been lost.
Indications of dehydration
- Early - decrease in mental functioning and co-ordination.
- Cramping in arms and legs.
- Moderate - nausea , vomiting, diarrhoea, hunger, irritability.
- Dizziness, weakness, headaches.
- Severe - low blood pressure, fainting, severe cramping, bloating, rapid breathing.
Effects of Hydration
- Improves exertion and performance.
- Prevents excessive elevations in heart rate and body temperature.
- Prevents declines in concentration and skills.
What to drink
- Fluid intake is enhanced with cool, flavoured drinks containing sodium i.e. sports drinks.
- Need a sports drink that has 4-8% carbohydrate, 10-20mmol/L sodium, affordable conveniently packaged and pleasant tasting e.g. Gatorade, Powerade, Staminade.
- Sports drinks improve fluid intake and allow refuelling.
- Water is a suitable option particularly for low intensity exercise up to 50 mins.
- Cordial, soft drinks and juice contain more carbohydrates and less sodium than required.
- Take plenty of fluids whilst travelling.
- Begin each game fully hydrated by drinking fluids during the day (even when not playing) e.g. water, fruit juices.
- On game days commence drinking early and drink small volumes regularly.
- As a general guide for playing, drink at least 500-750mls pre and post game and 250mls at the breaks – cool fluids are better than iced.
- Alcohol and caffeine interferes with rehydration and recovery – bear this in mind when socializing.
- If your urine is dark yellow then you are definitely not drinking enough. Urine should be a pale yellow.
- It is recommended that all players bring 2 water bottles and 1 hand towel to the games.
Medical Indemnity and costs
Please note that the Hong Kong Hockey Association, Hong Kong Football Club and the Tournament Organising Committee will accept no liability for personal accidents, injuries or death that occur within HKFC or in any of the designated playing grounds during the course of the Tournament and its related activities, and for any ensuing medical or hospital costs.
Players should be aware that, in Hong Kong, it is customary that the individual pays all hospital and medical costs incurred, including transportation costs where necessary, at the time of the treatment for injury.
Also all players and officials have sole responsibility for their personal possessions and sporting equipment during the tournament.
We recommend that each player ensure that he has sufficient personal insurance cover for all such eventualities.