Soccer Hydration Tips

Performance reductions become apparent when fluid loss exceeds 2% of body weight.Performance decrements become substantial when fluid loses exceed 5% of body weight. When fluid losses approach 6-10% of body weight, heat stroke and exhaustion become life threatening. (1)

Do you weigh yourself before and after a games? On tournaments especially does your team manager assign someone to bring a scale to weigh players?

Imagine you are playing in a tournament in southern California. Over the course of the first two days you lose 3% of your body weight in water but only replace 1%. One the third day comes the championship with a 2% fluid loss decrement.  You don't want your poorest performance possible for the most important game of the tournament.

If you don’t believe me check out this study. 22 male players were measured. Players lost about 3.1 L of sweat and replaced only 55 % (plus or minus 19%) of their sweat losses. By the end of the game they were about 2.2% lighter. (2) Imagine this scenario happening over the course of a week of tournament games or even regular practice and games. You will lose performance if you don’t rehydrate correctly. Regulating post game “re-hydration” in tournament situations should be a mandatory part of a team’s post game regeneration checklist.

In review: Weigh players pre game and then after. However much weight lost in fluids during the game should be replaced with fluids after. Be careful with your rehydration strategy though, I am not suggesting that in one sitting players down all of the fluid needed.

In Game Hyrdration

In game hydration can be achieved during appropriate breaks in the action. Water should be easily available for players on the sidelines and by the goals. Players should also be encouraged to drink at half-time.

Never use water as a tool for mental toughness

Never should a coach use water as a tool to toughen up players. That is old school and in my opinion, if after correcting the coach and it continues, the coach should be fired. It is unsafe and if a parent sees the coach doing it the coach should be reported. There is no place for this in youth soccer or at any level. If you disagree with me ask the parents of those players if it’s ok to put the player’s health at risk by keeping them from proper hydration.

Sports Drinks

According to fitness.gov you may benefit from a sports drink if your workout or event lasts for more than 90 minutes. The American college of sports medicine says if an event will last longer than one hour sports drinks are appropriate.  For me if you are choosing between the two go with ACSM.

Some of the negative aspects of sports drinks involve obesity if caloric balance is not maintained and dental erosion. (5)

Energy Drinks

A review of the literature reveals that caffeine and other stimulant substances contained in energy beverages do not have a place in a child’s or adolescent’s diet. (4)

American College of Sports Medicine Position Stand

During Exericse Hydration

• The goal is to prevent loses up to 2% of body weight in fluids.
• It’s difficult to predict the exact fluid replacement amounts. Each athlete should have their own custom hydration strategy that works for them.

After Exericse Hydration

• The goal is to sufficiently replace fluids.
• Athletes looking to achieve rapid and complete recovery from dehydration should drink 1.5 L of fluid for each kilogram of body weight lost.
• When possible consume water over time and with electrolytes rather than being ingested all at once.
ACSM Position Stand Ref (6)