This is extracted from the Netball NZ experts site:
Hydration is a vital part of pre game preparation, along with hydration throughout the game and is an important first step for good recovery.
During preparation prior to the game, drinking between 500-600ml of water in the two hours leading up to the game helps to boost hydration levels for during the game, which is important to prepare the body for the amount of fluid that will be lost during the game through sweat and energy expenditure, this is known as 'super hydration' or 'pre-hydration'.
During the warm-up period another 200-500ml of water keeps the body topped up before play begins.
During the game breaks it's good to top up fluid levels by sipping another 150-300ml of water.
Immediately following the game start cooling down with drink bottle in hand and consume 200-500ml.
But it doesn't stop there, we need to keep rehydrating by drinking a further 800ml - 1.5L in the two hours following the game.
