Hydration is Key!
Drink your fluids! Certain beverages may actually cause dehydration (caffeinated drinks – coffee, soda or juice with high sugar content). So choose wisely!
Optimizing water and salt levels for hydration and recovery before, during and after a game serves two important aims. It helps to prevent dehydration and it can also top up carbohydrate stores.
Did You Know?
Soccer players can lose between 2-3 liters of sweat during a game, particularly in hot and humid conditions. This amount of fluid loss can certainly create negative effects on performance.
Good Rules of Thumb
- To counteract dehydration, make it a goal to drink about 4 – 14 oz of cold water about 5 – 10 minutes before kickoff.
- During half time, try to drink 10 – 17 oz of a sports drink for sugars and electrolytes.
- During hot weather or a really hard training session or game, drink 5 – 8 oz of water every 20 minutes.
- After the game or a hard training session, it’s essential that lost fluids be replaced. Drink some water and a higher carbohydrate drink.