Warren County Soccer Club

It’s Hot. What should my soccer player drink?

• Adequate hydration is key to peak performance
• The longer and more intense the exercise, the more critical it is to drink frequently.
• Cramps, dizziness and fatigue are signs of dehydration

Fluid choices

• Cool fluids are better
• Water is good but if your child needs something more palatable, a sports drink (like Gatorade) is helpful
• No carbonated drinks
• No Caffeine which will dehydrate

Before exercise:

• 24 hrs before a game, adequate water and carbohydrates should be consumed.
  • One way to monitor this is the color of urine.
    • Clear or pale yellow indicates proper hydration, dark yellow indicates poor hydration status
• Drink 20 fl oz of water 2-3 hrs before game,
• Drink 10 fl oz of water 15 minutes before game

During game

• Drink 10 fl oz every 10-15 minutes during game
• For exercise longer than 60 minutes, a sports drink to add calories is helpful

After Game

• Continue to drink a sports drink to replenish carbohydrate levels
• Chocolate milk is a good recovery drink
• Food in a ratio of grams of carbs:protein should be 4:1