You’re preparing for that big soccer game. Your adrenaline is pumping, and your mind’s probably racing with strategy, drills, and how you’re going to conquer it out there. Let me ask you one thing: have you thought about what you’re drinking before and during the game?
You may not be thinking that hydration could make or break your performance.
Let’s look into why staying properly hydrated matters and what you should be drinking to keep your body performing at its peak.
Why Hydration Matters for Soccer Players
Soccer is intense. It’s fast-paced, physically demanding, and it’s exhausting—especially if you’re not fueling your body right.
During a match, you’re constantly on the move—sprinting, cutting, and dodging—and all that activity depletes your body’s fluids.
When you’re dehydrated, your energy dips, your muscles start cramping, and your reaction time slows. Nobody wants that.
The good news is that proper hydration can prevent all of this. Knowing what to drink and when to drink it can set you up to play at your best.
SEE ALSO | What to Eat Before a Soccer Game
What to Drink Before a Soccer Game
First things first: pre-game hydration. The hours leading up to a match are crucial for getting your body ready. Here’s the deal:
How Much Should You Drink?
Experts recommend drinking 400 to 500 ml (about 13.5 to 17 oz) of water about two hours before the game. Then, top it off with another 400 to 500 ml about 15 to 20 minutes before kickoff.
It may sound like much, but I assure you, starting the game well-hydrated is a million times better than trying to play catch-up once you’re already pouring buckets of sweat.
You don’t want to start a game in a deficit and spend the match just trying to keep up with what your body’s losing.
Instead, just think of this as giving yourself a head start.
The Day Before Matters, Too
Hydration doesn’t start on game day. If possible, you want to increase your fluid intake the day before. Drink an additional 1.5 to 3 liters (about 1/3 to 2/3 of a gallon) beyond what you normally drink.
Well, being a routine in drinking such amount of water where even you aren’t thirsty might sound tiresome, no? Now setting reminders on the phone could get you going.
I had to set an alarm every few hours just so it reminds me to have some water. This might sound petty but trust me; it goes a long way.
What Should You Drink?
Plain, cool water is your best friend before a game.
There are all kinds of fancy sports drinks, but when it comes to prepping your body, nothing beats good old H2O.
It keeps your joints, muscles, and tissues in top shape, prevents cramps, and even helps regulate your body temperature—pretty important when you’re running around in the heat.
And before you hit the field, make a pit stop. You’ll be thanking yourself later.
SEE ALSO | 10 Effective Detox Tips for Soccer Players
Staying Hydrated During the Game
All right, so you are prehydrated and ready to go.
But what about when you get out in the field? You are going to lose those fluids with your sweat, and you will need to replace them to keep your energy up and balance.
How Much Should You Drink?
During a game, try to consume 150 to 200 ml (about 5 to 6.8 oz) of fluids every 15 minutes of play.
That may sound tricky when you’re in the middle of intense action, but take advantage of halftime, substitutions, or any quick breaks to rehydrate.
What Should You Drink?
Here’s where you can mix it up a bit. Water is still great, but you might also consider.
- Diluted fruit juices: Add a pinch of salt and sugar and make a home-made electrolyte drink. This serves as a source of quick energy and helps your body regain lost sodium and potassium.
- Electrolyte drinks: These are replacement drinks for the minerals that you would have lost via your sweat. Look for sodium, potassium, and glucose for the energy boost they provide.
- Coconut water: Nature’s sports drink! It is packed with electrolytes and a natural alternative to sugary sports drinks.
Pro tip: Consume cool drinks during the game. Cold fluids get absorbed faster and will help cool you down. Perfect for hot weather!.
Sip slow, whatever it may be. Chugging on one thing too quickly can upset a stomach, which is the last thing you would want in the middle of competition.
SEE ALSO | How Much Sleep Do You Need as a Soccer Player?
After the Game: Recovery Hydration
The game’s over. Good job! That doesn’t mean it is the time to stop chugging water just yet. Sometimes the hardest part of keeping yourself hydrated takes place post-game.
How to Rehydrate
The aim after the game is to replace the lost fluids and electrolytes.
Start with water, but don’t stop there. Recovery drinks like isotonic sports drinks, protein shakes, or healthy smoothies can help replenish energy and repair muscles.
One clever trick is to weigh yourself before and after the game. For every kilogram (about 2.2 pounds) that you lose in weight during the match, drink about 1 liter of water to rehydrate.
It’s a simple way of measuring how much fluid your body needs.
Snacks and Hydration
Have a light snack with your post-game drink to aid in recovery.
Bananas, nuts, or even a peanut butter sandwich are examples of good choices. The combination of carbs, protein, and fluids will help your body feel better sooner.
Adjusting for Different Players and Conditions
Now, let’s talk about the variables.
Not every player has the same hydration needs. Your size, metabolism, and how hard you’re playing all factor in. Plus, the environment matters a lot.
If it’s a hot day, you’ll sweat more and need to drink more. In fact, players in high heat can lose around 30 to 35 ml of water every minute. That adds up fast!
If you want to get really precise, try this: weigh yourself before and after practice or a game to gauge how much fluid you’re losing.
For every kilogram (about 2.2 pounds) you’ve lost, you’ve sweated out approximately 1 liter of water. This will help you individualize your hydration plan since you will have an estimate of how much you are actually losing.
SEE ALSO | Can You Play Soccer with a Cold?
Hydration Myths to Avoid
Let’s clear up a few common misconceptions about hydration
- Myth: You only need to drink when you’re thirsty. By the time you feel thirsty, you’re already a little dehydrated. Thirst isn’t always a good guide, especially during heavy exercise.
- Myth: Sports drinks are always better than water. While it is true that sports drinks have their place, for most shorter games and practices, you only need water. Save the sports drinks for longer, harder sessions.
- Myth: One can drink as much water as one wants with no consequences. Hyponatremia-overhydration-can actually dilute the sodium in the blood, leading to life-threatening health issues. Keep drinking only recommended amounts.
Hydration and Performance: The Science Behind It
Ever wonder why hydration is so crucial for athletic performance? It’s all about how your body functions.
Water helps regulate your body temperature, lubricates your joints, and ensures your muscles work efficiently. Dehydration, even mild, can lead to:
- Decreased endurance: You’ll tire out faster.
- Reduced strength: Muscles won’t perform at their best.
- Slower reaction times: Not ideal for a fast-paced sport like soccer.
- Increased risk of injury: Dehydrated muscles are more prone to cramps and strains.
When you’re well-hydrated, your body can maintain optimal blood flow, delivering oxygen and nutrients to your muscles and brain. That’s a big deal when you’re trying to outmaneuver opponents or score the winning goal.
Practical Tips for Building a Hydration Habit
If you aren’t used to drinking much water, it can be very intimidating to get into the habit of hydration. Here are some tips that may help it not be as difficult:
- Bring a water bottle with you at all times: at school, work, or practice.
- Flavor your water: You can add lemon, lime, or cucumber to make it more appealing.
- Set reminders on your phone or a fitness app to remind you to drink regularly.
- Team up with a buddy or encourage teammates for reminders on hydration. Sometimes, accountability helps.
- Be intuitive: Listen to warning signs such as dark urine, dizziness, or lethargy; all those signs will tell you that you need to replenish with water, and then readjust.
