What to Know about hydration in Football?

What to Know about hydration in Football?:
Football is a kind of team sport featuring high-intensity sprints with long time endurance. The standard match duration is 90 minutes, during which players of different playing positions are expected to sweat a lot. The evaporation of sweat from the skin accelerates dehydration, a state of loss of body water that does harm to the body health. In order to maintain the body water balance to fully energize themselves, football players have to get adequate and timely hydration during the match. What’s more, hydration/fluid ingestion is the only efficient and effective way to relieve the magnitude of dehydration.

Effects of Dehydration on Football Performance

Football performance of players during the match can be affected by many physical factors including skill, power, endurance and strength. Unfortunately, dehydration seriously lowers the endurance performance, which later triggers offer lack in strength & power and slight decline in skill performance. And when these symptoms are combined with heat stress, the situation goes worse.

How to Manage Hydration

Dehydration has a negative impact on football players and should thus be avoided. So how to deal with this problem? Here Simple Flask shares with you several approaches.

Proper hydration starts with controlling the hydration status. It is a must for professional football players to figure out how much water they need to consume per day so as to make a regular hydration routine based on this information. There is a very practical and easy way to get a rough number, namely, weighing the weight of players before and after games. The difference between the two weights of the same player can be regarded as a guide for proper hydration. It should be noted that the figure worked out in a real competition is much more accurate than that in daily training because a real match is capable of fully draining players.

In general, a football player is supposed to drink 12 oz of water or energy drinks for every pound that is lost during the match/practice. For example, if a player loses 2 pounds after a competitive game, he or she should consume water of 24 oz within 2 hours. This equation provides a basic guide for athletes to consider. Apart from after-game water hydration and in-game supplement, the pre-activity hydration should also be given due attention. According to football sports scientists, a player is advised to drink 10 to 20 oz of water in 3hours before the game/practice.

Another way to ensure the sufficient hydration is to check the urine color of football players. Often, a transparent and light yellow color is a good signal for adequate hydration, whereas a dark yellow or a darker color indicates the state of dehydration.

Body fluid balance is the ultimate goal of hydration practices. During a tiring game, electrolytes and sodium are also gone with sweat. So it is also recommended that players consume energy drinks such as Gatorade and Red Bull vitamin drinks.


Key information regarding hydration in football involves understanding its pivotal role in performance and player well-being. Preventing dehydration, which can impair both physical and cognitive abilities, is imperative by maintaining proper fluid balance. Optimal hydration not only enhances endurance but also reduces the risk of heat related issues, contributing to overall health. Coaches and players should give precedence to regular water intake, particularly in hot conditions. Monitoring indicators such as urine color and body weight is crucial for assessing hydration levels. While electrolyte-rich drinks may be useful during extended or intense sessions, water should be the primary source of hydration. Creating personalized hydration plans and educating players about the importance of maintaining proper fluid balance are essential components of football training and competition.

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