A Sweaty-er Soccer Player’s Guide to Staying Hydrated

As I, like you, am an already excessively sweaty person, playing football – or any sport – this means you will be the first one on the field/court to build up a sweat and therefore be the first at risk of dehydrating. Dehydration can lead to fatigue, muscle cramps, decreased performance, and even heatstroke. So, whether you’re training, playing a match, or just want to make sure you’re properly hydrated for your next game, this guide will help you stay hydrated and keep your game strong d enjoy the fun exercise!

Pre-Game Hydration (The Foundation):

• Hydrate Early and Often: Don’t wait until you’re thirsty to start hydrating. Begin hydrating well before your game or training session. Aim to drink plenty of fluids throughout the day leading up to the event. But don’t drink TOO much your belly balloons!
• Water is Your Best Friend: Water is the primary fluid you need. It’s readily absorbed and effectively replaces lost fluids. It’s the easiest to access too – especially if you don’t mind tap water, like me.
• Electrolyte Balance: While water is crucial, electrolytes (like sodium, potassium, and magnesium) are also lost through sweat. Consider incorporating electrolyte drinks or supplements into your pre-game hydration, especially for longer or more intense sessions. However, don’t overdo it with sugary sports drinks – water is often sufficient. I always pack a bottle of water and another bottle of Gatorade/Powerade/Lucozade/Berocca before my football match.
• The “Pee Test”: A good indicator of hydration is the color of your urine. Aim for light yellow or clear urine. Darker urine suggests dehydration.

Hydration During the Game (Replenishing the Losses):

• Hydration Breaks: Take advantage of every opportunity to hydrate during the game, such as during stoppages, breaks in play, and halftime. Remember, you should NEVER think you MUST stay on the field if you are starting to feel exhaustion. It is OKAY to come off for a breather, no matter what any coach or teammate says.
• Small, Frequent Sips: Instead of gulping down large amounts of water at once, sip small amounts frequently. This allows for better absorption and prevents stomach cramps. I sometimes find myself sipping and ‘spitting’ some of my water out out of habit as I’ve heard that has a psychological effect on your brain that almost makes it think you’ve ingested some liquid into your system without actually drinking it all. I’ll have to get back to you on the science of that.
• Electrolyte Drinks (Strategic Use): For longer or more intense matches, electrolyte drinks can be beneficial to replenish lost electrolytes. Choose drinks with a lower sugar content.
• Cool Drinks: Cooler drinks are generally preferred as they are absorbed more quickly. You don’t see many athletes bringing a warm bottle of soup or broth to their matches, do you?

Post-Game Hydration (Recovery and Replenishment):

• Rehydrate Immediately: Start rehydrating as soon as possible after the game or training session.
• Replenish Electrolytes: Electrolyte drinks or sports drinks can be helpful for post-game recovery, especially after intense exertion.
• Monitor Your Urine: Continue to monitor the color of your urine to ensure you’re adequately rehydrating.
• Listen to Your Body: Pay attention to your thirst cues and drink accordingly.

Practical Tips for Staying Hydrated on the Field:

• Carry a Water Bottle: ALWAYS have a water bottle with you during training and games. It’s better to have it, than not! Make it a habit to sip from it regularly.
• Plan Ahead: If you know you have a game or training session coming up, start hydrating well in advance. Only hydrating just before or during your exercise will just make you feel bloated and not allow you to move your body optimally.
• Know Your Sweat Rate: You can estimate your sweat rate by weighing yourself before and after a training session. The difference in weight (in pounds) roughly corresponds to the amount of fluid you’ve lost. This can help you determine how much fluid you need to consume during games. Don’t get too much into the nitty-gritty of this. At the end of the day, we all know we sweat more than others.

Beyond the Game:

• Daily Hydration: Hydration isn’t just important for game day. Make sure you’re drinking enough water throughout the day, every day, to maintain optimal hydration levels.
• Food as a Source of Hydration: Fruits and vegetables with high water content, like watermelon, cucumber, and spinach, can also contribute to your overall hydration. I almost always have a banana in the morning of game day.