What Do Soccer Players Drink During Games: Hydration Guide
If you’re wondering what soccer players drink during games, the answer is a precisely calibrated mix of fluids designed to maintain peak performance, prevent cramping, and replenish lost nutrients. A proper hydration strategy is just as important as physical training when it comes to dominating on the pitch. Soccer is a high-intensity sport where players can run up to 7 miles per game, losing a significant amount of water and essential electrolytes through sweat.
During games, soccer players primarily drink water and specialized sports drinks formulated with electrolytes (like sodium and potassium) and simple carbohydrates. Water hydrates, while sports drinks provide immediate energy and replace the salts lost through heavy sweating.
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Why Hydration is Critical for Soccer Players
Hydration directly impacts a player’s physical and cognitive performance on the field. When a soccer player becomes dehydrated, their core body temperature rises, heart rate increases, and muscle fatigue sets in much faster. Even a 2% drop in body weight due to fluid loss can significantly impair sprinting speed, passing accuracy, and decision-making abilities.
Furthermore, severe dehydration drastically increases the risk of muscle cramps, heat exhaustion, and long-term injuries. Because soccer matches feature continuous play with few natural breaks, taking advantage of stoppages to hydrate is a non-negotiable part of the game.
Professional soccer players can lose anywhere from 1 to 3 liters of sweat during a 90-minute match, depending on the weather conditions and their work rate.
What Do Professional Soccer Players Drink?
You will often see players quickly grabbing bottles from the sidelines during injury stoppages or water breaks. What exactly is in those bottles? It usually comes down to two main fluids:
1. Pure Water
Water remains the foundation of any hydration plan. It is readily absorbed by the body and is essential for regulating temperature. However, drinking only water during intense, prolonged exercise isn’t enough, as it does not replace the crucial salts lost through sweat. That is why water is often paired with or alternated with other fluids.
2. Isotonic Sports Drinks
Isotonic drinks contain similar concentrations of salt and sugar as the human body. These specialized sports drinks are the colorful fluids you often see players drinking. They serve a dual purpose: the electrolytes (sodium, potassium, magnesium) prevent muscle cramping and improve fluid retention, while the carbohydrates (sugars) provide a rapid energy boost to fuel the muscles for the remainder of the match.
Hydration Strategy: Before, During, and After the Match
Effective hydration doesn’t start at kickoff; it begins days before the game. Here is the standard hydration timeline that professional soccer teams follow.
| Phase | Hydration Goal & Fluid Type |
|---|---|
| Before Match (Pre-Hydration) | 500ml of water 2 hours before kickoff. Drink slowly to ensure absorption. |
| During Match (Maintenance) | 150-250ml of a carbohydrate-electrolyte sports drink every 15-20 minutes (during stoppages or halftime). |
| After Match (Recovery) | Drink 1.5 liters of fluid for every 1kg of body weight lost. Protein shakes and recovery drinks are heavily used here. |
Players strictly avoid highly caffeinated energy drinks right before or during a game as they can cause jitters and an increased heart rate. Sodas and fizzy drinks are also banned because carbonation causes bloating and stomach cramps while running.
Frequently Asked Questions
Do soccer players drink energy drinks during games?
No, soccer players generally avoid traditional energy drinks during games. The high caffeine and carbonation levels can lead to stomach discomfort, elevated heart rates, and a rapid energy crash. They rely on non-carbonated isotonic sports drinks instead.
Why do soccer players spit out their drinks?
Players often use a technique called “carb-rinsing.” Swishing a carbohydrate-rich drink in the mouth and spitting it out tricks the brain into thinking energy is on the way, providing a quick mental boost without putting fluid into a heavy, sloshing stomach.
Can you drink too much water during a game?
Yes, drinking excessive amounts of plain water without replacing sodium can lead to a dangerous condition called hyponatremia. This dilutes the blood’s sodium levels, causing confusion, nausea, and severe cramping, which is why balancing water with electrolytes is crucial.
