Football is a kind of team sport featuring high-intensity sprints with long time endurance. The standard match duration is 90 minutes, during which players of different playing positions are expected to sweat a lot. The evaporation of sweat from the skin accelerates dehydration, a state of loss of body water that does harm to the body health. In order to maintain the body water balance to fully energize themselves, football players have to get adequate and timely hydration during the match. What’s more, hydration/fluid ingestion is the only efficient and effective way to relieve the magnitude of dehydration.
Effects of Dehydration on Football Performance
Football performance of players during the match can be affected by many physical factors including skill, power, endurance and strength. Unfortunately, dehydration seriously lowers the endurance performance, which later triggers offer lack in strength & power and slight decline in skill performance. And when these symptoms are combined with heat stress, the situation goes worse.
How to Manage Hydration
Dehydration has a negative impact on football players and should thus be avoided. So how to deal with this problem? Here Simple Flask shares with you several approaches.
Proper hydration starts with controlling the hydration status. It is a must for professional football players to figure out how much water they need to consume per day so as to make a regular hydration routine based on this information. There is a very practical and easy way to get a rough number, namely, weighing the weight of players before and after games. The difference between the two weights of the same player can be regarded as a guide for proper hydration. It should be noted that the figure worked out in a real competition is much more accurate than that in daily training because a real match is capable of fully draining players.
In general, a football player is supposed to drink 12 oz of water or energy drinks for every pound that is lost during the match/practice. For example, if a player loses 2 pounds after a competitive game, he or she should consume water of 24 oz within 2 hours. This equation provides a basic guide for athletes to consider. Apart from after-game water hydration and in-game supplement, the pre-activity hydration should also be given due attention. According to football sports scientists, a player is advised to drink 10 to 20 oz of water in 3hours before the game/practice.