Hydration for footballers: the complete guide to never losing performance
You probably know the feeling: fatigue sets in earlier than expected, your legs feel heavy, your focus drops. Before looking for a complicated explanation, ask yourself one thing: have you drunk enough today?
Hydration is the most underrated performance factor in football, at every level.
The number that should wake you up
A footballer loses between 1.5 and 3 litres of sweat during a match. Without replacing it, your speed, your accuracy and your tactical sharpness collapse.
Dehydration of just 2% of your body weight is enough to cut your performance by 20%. For a 75 kg player, that is 1.5 litres lost, which easily happens over 90 minutes.
The signs you are dehydrated on the pitch
- Muscle cramps: a sign of dehydration and a lack of electrolytes.
- Early fatigue: your legs give out before the final whistle.
- Headaches: the brain is 75% water.
- Poor tactical decisions: dehydration affects concentration.
- Dark urine: the simplest sign to keep an eye on.
How much water to drink, and when?
| When | How much |
|---|---|
| The day before | 2 to 2.5 litres spread across the day |
| Match-day morning | 500 ml to 1 litre as soon as you wake up |
| 2 hours before | 400 to 600 ml, gradually |
| During the match | 150 to 250 ml every 15 to 20 minutes |
| At half-time | 200 to 300 ml, plus a banana if needed |
| After the match | 500 ml to 1 litre within the hour |
Water or sports drink?
- Mineral water: the foundation, always your first choice.
- Homemade isotonic drink: 500 ml of water, a pinch of salt, a spoonful of honey and some lemon juice.
- Coconut water: rich in potassium, excellent for recovery.
- Avoid: Red Bull, Monster, fizzy drinks. They dehydrate you.
Hydration for young footballers (13 to 18)
For U13 to U18: at least 1.5 litres on match day. Never wait until you feel thirsty: thirst is already a sign of partial dehydration.
Day to day, the baseline I use is about 40 ml per kilo of body weight, plus 0.5 to 1 litre on training days. The full calculation of your needs is in how many calories a young footballer needs. For younger players, see also does a 10-year-old need a nutrition plan.
The hydration plan in short
- The day before: 2 to 2.5 litres of water.
- In the morning: 500 ml to 1 litre as soon as you wake up.
- Before: 400 to 600 ml, gradually.
- During: 150 to 250 ml every 15 to 20 minutes.
- After: 500 ml to 1 litre within the hour.
- Never: energy drinks, fizzy drinks, alcohol.
Hydration is the foundation, but it is part of an overall nutrition plan. It goes hand in hand with what you eat before the match: macro split, meal timing, recovery. All of that together determines your real level of performance on the pitch.
Keep reading.
What to eat before a football match?
Meal timing, foods to choose and foods to avoid on match day.
The 30 minutes after the match
The window most young players waste, and how to fill it.
How many calories does a young footballer need?
The real calculation of needs, from 13 to 21, and how to check it.
Want a complete hydration and nutrition plan?
Jérôme analyses your profile and gives you a tailored plan, adapted to your level, your position and your goals.