Hydration
It is important to always be hydrated, and this is especially true for athletes. Approximately 60-70% of the body is water. Blood needs enough water to transport oxygen to working muscles when we exercise. If we are dehydrated, then our performance will be hindered. Water loss of as little as 2% of total body weight can impair mental (concentration, decision making, reaction time) and physical (skill execution, exercise capacity, earlier fatigue) performance.
Tips for better drinking during football are:
PRE-GAME
- The hydration process should start 12-24 hours before the game. Avoid playing catch up by drinking large volumes shortly before a game as this will inadequately hydrate you and may lead to discomfort when playing. You should consume 1-2 glasses (250-500mls) of fluid in the hour before training or a match.
DURING TRAINING/GAMES
- Drink well during half time breaks, approximately 1-2 glasses (500mls) at half time.
- Drink more in hot humid conditions and try to drink small amounts throughout the game
POST-GAME
- Start replenishing fluid immediately after a match or training.
- Understanding how much fluid you lost during competition is important. Weigh yourself prior to and after a match. The difference in weight is mostly water lost. For every 1kg difference, replenish with 1.5L of fluid over the 2-3 hours following competition.
Simple Rule: IF YOU ARE THIRSTY, DRINK
Water vs Sports Drinks- What’s best?
- When of lower intensity and shorter duration, water will typically suffice.
- However, when of longer duration and higher intensity, sports drinks which contain a mixture of electrolytes (12-18mmol/L) and carbohydrates (6-8%) are more suitable to replenish fluids as these are lost during exercise.
- Cordial, soft drinks and juice are generally a less suitable choice.
This information has been provided from the Australian Institute of Sport. For further information please refer to the AIS website.
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