Hydrating for Competition

Good hydration is a life lesson applicable to general good health, not just soccer. A happy body is a hydrated body.  Here’s a cookbook approach to hydrating for competition.

One big rule no matter what:  Do NOT wait until you're thirsty. You don’t get thirsty until you’re 3% dehydrated. You’ve already lost the battle at that point.

Make it a habit - hydrate early and often. It’s part and parcel of preparing to compete – just like having the right equipment, practicing hard, and eating right.

Before Game Day

What to drink?

• Water. It does a body good.

How much?

• 10 - 14 years old:  1/2 gallon per day
• 15 - 18 years old:  3/4 gallon per day.
• More if you're training hard.
• Seriously.  We're not kidding.

Game Day

3 hours before the game:

• Drink two tall glasses of water.

10 minutes before the game and every 20 minutes or so during the game:

• For players weighing 90 lbs or less: 5 oz. of water or sport drink.
• For players weighing more than 90 lbs: 9 oz. of water or sport drink.

After the game:

• 3 tall glasses of water or sport drink.

If it’s really hot, crank up the quantities during and after the game.

More on Health-Fitness

Soccer Fitness?
Zackery Lystedt Law
Nutrition for the Soccer Athlete
Preventing ACL Injury
The Importance of Hydration
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