KFC Diest

 

Hydration in soccer: How much and when to drink?

Hydrate football

Undoubtedly, the  consumption of water and carbohydrate during exercise is one of the most proven and effective as sources nutritional strategy for increased performance in soccer players . However, according to the whole house water filter review, there are different variables that coaches, players and trainers must consider in order to extract the maximum potential of the players defining a personalized nutrition tailored to your needs individual:

1. How much to rehydrate?

2. What kind of food and drink have to eat?

3. When during exercise?

4. What should be changed in the diet on climate?

 

During training and competition is to avoid dehydration by drinking water or sports drinks , taking advantage ofdrinking during the match, preheating or halftime . In addition, the trainer or coach should watch stops for rehydration of players according to the intensity of the match and temperature .

 

We must also adapt sessions rehydration sweat loss during training but is not necessary drink what has been lost in body weight. The fluid loss should not exceed 2% of body weight . Example: 1 kg for a 50 kg, 1.5 kg for 75 kg and 2 kg per person of 100 kg .

 

These considerations may suffer different variables depending on the weather, so that mustadapt sessions hydration to weather conditions to minimize the negative effects of the total loss of fluid in the body of the players. So, ideally in the case of hot weather it is tomake pauses rehydration during training and taking advantage of stoppages to drink during the football game .

 

When you need more than water?

A nutritional strategy is to take a high dose of carbohydrates through liquids , raising carbohydrate reserves to the party and eating more servings during the competition, allowing increased performance of players. The best fluid intake and fuel will enable players run faster and longer in the second half , and also helps to keep your skills and reasoning.

 

Often, football matches are won or lost in the last minutes and  fatigued players are more prone to injuries . In most cases, the  sports drinks commercial containing about 4 to 8% carbohydrates allow simultaneously meet the needs of carbohydrate and fluid .The benefits of carbohydrate intake associated with achievement are approximately 20 to 60g / hour.

 

It should also add the sodium liquid ingested during exercises over 1 to 2 hours for people who lose large amounts of sodium based on their activity. The caffeine is present in most regular meals and drinks  can increase endurance during prolonged exercise. You may get these benefits by consuming a low dose of caffeine, such as 1.5 mg / kg body weight (equivalent to a cup of coffee or 500-750 ml of a cola drink).

 

Rehydration after exercise

Recovery after exercise is part of the preparation for the next session. The  replacement of sweat loss is an essential part of this process. Both water and salt loss in sweat must be recovered. You should drink about 1.2 to 1.5 liters of fluid for every kilo of weight lost in training or competition. Drinks should contain sodium (the main salt lost in sweat) if no other food is not ingested.

 

The sports drinks that contain electrolytes are helpful , but many foods can supply the salt that is needed. An extra small amount of salt can be added to meals when salt loss is high, but salt tablets should be used with caution.