As we approach BRSC’s Competitive Team Camp and the new season, it is imperative for all players to hydrate before, during, and after training sessions. Hydration is crucial for soccer players, as dehydration can lead to a decline in performance, muscle cramps, fatigue, and even heat-related illnesses. We have compiled some helpful tips for hydrating effectively:
- Start hydrating well in advance. Drink plenty of fluids throughout the day leading up to your training session, aiming to consume around 2-3 liters (68-101 ounces) of water daily.
- Monitor your urine color. It should be pale yellow, which indicates proper hydration. Dark urine is a sign of dehydration.
- Consume a carbohydrate-focused meal 2-4 hours before training. This will help ensure you have adequate energy stores.
- Continue hydration with water or sports drink in the hour leading up to training.
- Drink fluids before, during, and after training to maintain hydration levels. Aim to drink 5-9 ounces of water every 15-30 minutes during training sessions.
- For intense, prolonged workouts lasting more than an hour, consider consuming a sports drink containing electrolytes to replace sodium, potassium, and other minerals lost through sweat.
- Replenish fluids within 30 minutes of completing your training session. Water, coconut water, or a sports drink can be good options.
- Consume a high carbohydrate snack within one hour of completing the training session to replenish glycogen stores. Some examples of this may be a recovery shake, yogurt, fruit, or cereal bar.
- Consume a well-balanced post-workout meal more than 2 hours following the completion of the training session that includes carbohydrates to replenish glycogen stores and protein to support muscle recovery.
- Monitor your body weight before and after training. For every kilogram lost during exercise, consume around 1.5 liters (50 ounces) of fluid to rehydrate. For every pound lost during exercise, consume around 24 ounces of fluid to rehydrate. There should not be more than a 1% difference in morning body weight day-to-day.
- Avoid excessive caffeine, as it can increase dehydration.
- Consider using a sports water bottle with measurements to track your fluid intake accurately.
- Incorporate hydrating foods into your diet, such as fruits, vegetables, and soups, which have high water content.
- Listen to your body and drink when you feel thirsty. Thirst is a reliable indicator of the body’s need for fluids.
Remember, proper hydration is an ongoing process. Following these guidelines will help you maintain optimal hydration levels and enhance your performance on the field. A registered dietitian or healthcare professional can provide recommendations customized to your concerns or medical conditions.
Consult our Sports Medicine Education Page for additional helpful tips and resources.
Riley grew up in Indianapolis. He spent most of his life playing a variety of sports with his primary sport being basketball. Riley eventually moved to Bloomington, IN to pursue a Bachelor of Science in Athletic Training at Indiana University. It is through this experience that he gained an abundance of experience with a vast array of different athletic training settings. He spent his senior year working with the IU Women’s Soccer program. This is where he first discovered his interest in working as a soccer athletic trainer.
Once graduating, he continued diversifying his skillset by working as an athletic trainer in a physical therapy clinic and with local high schools in Indianapolis for a year. At the conclusion of that year, he moved to Gainesville, FL to pursue a Doctor of Athletic Training degree at the University of Florida. Throughout this experience he had residencies as an outreach AT to local high schools and a junior college, with the University of Florida Department of Recreational Sports, working closely with the university club sports teams, and the university Navy/Marine Reserve officer training corps. In addition to his involvement with BRSC, Riley is active in his alumni associations and in athletic training organizations at the state, regional, and national level.
Licensed Athletic Trainer – Louisiana State Board of Medical Examiners
Certified Athletic Trainer – Board of Certification for the Athletic Trainer
Doctor of Athletic Training – University of Florida
Bachelor of Athletic Training – Indiana University
Graston Technique Specialist – Graston Technique, LLC