How Much Water Should A Footballer Bring in Water Bottle for A Training or Game?

February 17, 2024

As footballers, we often focus on perfecting our skills, tactics, and fitness levels, but one aspect that can easily be overlooked is hydration. Staying properly hydrated is crucial for optimal performance on the pitch. In this guide, we'll explore how much water footballers should bring in their water bottles for various scenarios, taking into account different age groups, weather conditions, game versus training and the importance of electrolyte replenishment.

1. Age Groups and Hydration

6-10 years old

Younger footballers typically have smaller bodies and higher water turnover rates, so making sure they staying hydrated is very important. Our staff Rory used to be a youth training coach, he mentioned an interesting phenomenon: if children's parents on the benches by the field don't remind them to drink water during breaks, the kids may not realize they're thirsty until after two hours of playing and goofing with their teammates. This is common, because the children's attention is often captured by the intense competition and funny chats with friends, making it easy for them to forget to hydrate at the right times. However, It's essential for them to stay hydrated before, during, and after activity. They may need around 5-10 ounces of water every 30-40 minutes during trainings and games.

10-18 years old

Teenagers at this age are less likely to forget to drink water compared to the younger age group; they will drink when they feel thirsty. However, there may be instances of over-hydration. This means that due to their thirst, they may drink a large amount of water during breaks in training or matches, which cannot be rapidly absorbed by the small intestine in such short periods. Consequently, they may end up carrying excess water in their bodies during subsequent training sessions or matches, leading to discomfort and potentially causing bloating. Therefore, young footballers should remember that they should not consume more than 12 ounces of water each time they hydrate.

Adults

Adult footballers generally have larger bodies but still require adequate hydration. They may need about 10-14 ounces of water every 30-40 minutes during intense activity.

By the way, if you feel that the water bottle you usually carry is too small and lacks water volume markings as guidance, why not try Hana's football water bottles?

How much water should different age groups footballer drink during water break

2. Weather Conditions

Hot and Humid conditions

In sultry days, footballers lose more fluids and electrolytes through sweat. It's wise to increase water intake to prevent dehydration and heat-related illnesses.

You can slightly increase the water intake by 10%-20% based on the recommendations provided above. However, please remember that in hot and humid weather, we are prone to drink a large amount of water in one go, and this is due to a misconception created by our brain and body's need for rapid hydration and cooling. Yet, drinking an entire bottle of water in one go can easily lead to the over-hydration situation mentioned earlier.

Cold Weather

Despite the cooler temperatures, footballers still lose fluids through respiration and sweat during training or matches. They may not feel as thirsty in cold weather, but hydration is equally important to maintain performance and prevent dehydration. Therefore, follow the recommended water intake in these days can be beneficial.

footballer drink water to cool down in hot days

3. Game vs. Training

It's advisable to drink about 16-20 ounces of water (a bottle of water) 2-3 hours before the game. And during the game, drink 7-14 ounces of water every 30-40 minutes based on the player’s age and weather conditions. After the game, our bodies are in a state of dehydration and depleted muscle glycogen. Therefore, adding some honey to water at this time can be a secret to quickly alleviate fatigue.

Whether it's a game or a training session, we recommend that each hydration session should not exceed 30-40 minutes. FIFA has also been implementing cooling breaks since 2014, which occur at the 25th and 75th minutes of the game.

kids Stay hydrated during those hot summer tournaments

4. Water Temperatures

After sweating profusely, quickly drinking a bottle of ice-cold Coke, or even just ice water, might make you feel refreshingly cool from head to toes, right? But in fact, such hydration habits are not friendly to our body organs, especially the bronchi. Just imagine pouring cold water into a hot, sizzling pan—what happens? It generates a lot of steam, and the sudden temperature shock from cold water into a very hot pan can cause it to warp. This analogy applies to our bodies as well. When our lungs and bronchi are at temperatures higher than normal due to exercise, rapidly drinking cold water can cause damage to these organs. Why not try room temperature water? It is more effective for hydration, and better for your health.

footballer drink room temperature water to smartly hydrate

5. Electrolyte Replenishment

Electrolytes are minerals like sodium, potassium, and magnesium that are lost through sweat. During prolonged exercise, replenishing electrolytes along with fluids can help us stay concentrated and get rid off the dry throat and bitter tongue. We can use sports drinks (like Gatorade or Carabao) or add some electrolyte power into your water to replace lost electrolytes and maintain proper hydration levels.