Hydration Tips for Soccer Players
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:
Before Training:
- 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.
During 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.
- Bring multiple water bottles during hotter and/or longer training sessions, team camp, or game days
- Bring electrolyte/sports drinks in addition to water
After Training:
- 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.
Additional Tips:
- 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.
OTHER HELPFUL RESOURCES
Summer’s high temperatures put student-athletes at increased risk of heat illness. There are several types of heat illness. They range in severity, from heat cramps and heat exhaustion, which are common but not severe, to heat stroke, which can be deadly. Although exertional heat stroke can be fatal, death is preventable if it’s quickly recognized and properly treated.
Timing is everything, even when it comes to nutrition. Consuming the proper foods at the right time will help with endurance and performance during workouts, practices, and games.
