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Hydrate, Hydrate, Hydrate

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.

Youth Soccer Nutrition

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