Optimal performance in sport relies not only on training but also on the strategic use of recovery elements like sleep, nutrition and hydration. These factors are essential in reducing fatigue, enhancing movement efficiency and preventing injury. When supported by clear guidelines, structured planning, daily routines and regular monitoring, athletes can maintain high performance standards while reducing their risk of breakdown.

Sleep facilitates muscle repair, hormonal balance and cognitive function, which are all vital for physical coordination and decision-making. Inadequate sleep increases reaction times, reduces motivation and significantly heightens the risk of overuse injuries. 

Guidelines:

• Adolescents: 8–10 hours per night.
• Adults: 7–9 hours per night.
• Aim for consistent sleep and wake times, even on non-training days.

Planning and Routines:

• Develop pre-sleep rituals (e.g. stretching, reading, avoiding screens 30–60 minutes before bed).
• Plan naps (20–30 minutes) during high training loads for additional recovery.

Monitoring:

• Use sleep diaries or wearable devices to track sleep quality and duration.
• Note sleep disruptions and correlate with fatigue levels or injury incidence

 Adequate nutrition and fueling ensures muscles have the energy to perform and repair. Lack of nutrients like iron, calcium or protein can lead to fatigue, poor recovery and bone or muscle injuries.

Guidelines:

• Eat a carbohydrate-rich meal 3–4 hours before training or competition.
• Include protein post-exercise (20–30g) to support muscle repair.
• Ensure sufficient intake of micronutrients (iron, calcium, vitamin D).

Planning and Routines:

• Pre-plan meals and snacks to match training demands.
• Time protein and carbohydrate intake to align with activity (e.g. post-workout within 30–60 minutes).
• Maintain regular eating patterns to avoid energy dips.

Monitoring:

• Track energy intake versus expenditure using apps or nutrition logs.
• Note physical symptoms (e.g. persistent soreness or fatigue) that may signal under-nutrition.

Hydration is essential for reducing fatigue and maximising performance. Dehydration impairs thermoregulation, coordination and endurance, increasing injury risk. Even 2% fluid loss can reduce physical and cognitive performance.

Guidelines:

• Pre-exercise: 5–10 mL of fluid per kg of body weight, 2–4 hours prior.
• During exercise: 400–800 mL per hour, adjusted for sweat rate and climate.
• Post-exercise: 125–150% of fluid lost to ensure complete rehydration.

Planning and Routines:

• Develop a personalised hydration plan based on sweat rate and exercise conditions.
• Regular fluid intake throughout the day, not just around exercise.

Monitoring:

• Track urine colour and volume as a basic hydration indicator.
• Weigh before and after training to estimate fluid loss.