Staying hydrated is crucial during soccer matches, especially those played at hot, humid summer tournaments. Players at the pro level know the importance of this facet of preparation. Visiting European top-level players come to the sidelines during rare breaks in play to hit the sports drinks during summer visits for exhibition matches in the sweltering United States and steamy parts of Asia. Your goal as well needs to be to drink enough but not too much.
Considerations
A measurement called your "sweat rate" can help you determine how much to drink during a soccer match. Weigh yourself without clothes before and within 10 minutes after completing a soccer match. Track how much you drink and convert the amount in ounces to pounds; 16 oz. of water equals 1 lb. If, for example, you drink nothing and lose 2 lbs. in an hour, that is your hourly sweat rate. Try to drink 8 oz. every 15 minutes to better keep up with your fluid needs.
Before Playing
For amateur soccer or youth matches, normal drinking to address thirst ought to suffice. Serious soccer players at an intense practice or full 90-minute game need to plan more carefully to avoid dehydration. During training, drink either water or a sports drink every 15 to 20 minutes, recommend soccer journalist Gloria Averbuch and registered dietitian Nancy Clark in “Food Guide for Soccer.” Aim for 4 to 8 oz., which is four to eight gulps, at each water break.
While Playing
Place one or two bottles of sports drinks and a bottle of water on the sideline for long practices or matches. During breaks in the action, including half time, drink a balanced amount of water. Try to “tank up” if you are in a match and the next chance for a drink is uncertain, without drinking so much that water sloshes in your stomach or you feel the need to urinate, “Food Guide for Soccer” advises.
After Playing
If you are a recreational player, and you’ve followed adequate hydration, you shouldn’t be dehydrated after the match, Averbuch and Clark note. Replace your sweat losses with water. Sports drinks are designed to be consumed during exercise rather than after, they note. If you are exhausted and need to add carbohydrates and protein as well as fluids, have chocolate milk, a fruit smoothie or instant breakfast after the match. These can be especially valuable if you are at a tournament and have additional matches coming up in an hour or two.
References
- "Food Guide for Soccer: Tips & Recipes from the Pros"; Gloria Averbuch, et al.; 2010
- FIFA: F-MARC Nutrition for Football; September 2005 (PDF)
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