Hydration

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Hydration is the single most important training issue your player will face on a day to day basis - So important, in fact, that in the search for answers regarding proper hydration, an entire multi-million dollar industry of sports drinks was born. But what should players drink and when? Which sports drink is best? And what about good old H₂0?

First, let's talk about what not to drink. SODA is not a good choice for hydration. The carbonation can cause stomach upset and the sugar content is way too high. If the soda has caffeine, this can further hinder the body's ability to absorb water. Fruit juice is not our choice before or during a match for some of the same reasons - sugar content is too high, slowing fluid absorption, and the acids in the juice may cause stomach upset. That leaves us with dairy. Milk is regarded as the perfect food - Nothing like a big glass of milk on a hot day... Just kidding - dairy isn't our choice either.

Let's talk a little about dehydration, and its effect on player performance. The human body is about 70% water. As we exercise, we lose some of this water through sweat (Yes, Soccer Divas sweat - they don't glisten). During a soccer match the average player will lose between 1 - 5 percent of their body weight depending on the level of exertion and climactic conditions like the heat and humidity. Studies have shown that a reduction in body weight can result in a 10% loss of work capacity in the muscles. Mental sharpness and perception are likewise affected, resulting in mental mistakes and poor judgment. It is therefore crucial to the success of any player, to be properly hydrated before, during, and after play. The more rapidly we replace fluids lost through sweat, the better able to physically perform we will be.

Water is extremely effective in preventing dehydration. Properly hydrated players are faster and more agile than poorly hydrated players. Water is an excellent choice for drinking before and during matches. A good way to check if a player is properly hydrated before a match is to examine the color of a player's urine. It should be pale yellow. The darker it is the more dehydrated the player is. Get the player to drink as much water as you can at least 24 hours before a match. This will allow the body tissues time to absorb as much fluid as possible. Just drinking right before a match won't get the job done. You must start at least the day before.

Getting players to drink fluids in the proper amounts is what led to the development of today's sports drinks. They actually do a better job than water in most cases. because they taste good, they encourage the athlete to drink them in larger quantities. Because they have carbohydrates not found in plain water, they slow the onset of muscle fatigue through the sparing of muscle glycogen, by increasing the body's blood glucose (sugar) level. Restoring the body's glycogen reserves is something your body does naturally over time, but during heavy exercise like a soccer match, there isn't enough time to do it without some help. Sports drinks can provide that extra input of carbohydrates, necessary to refuel the process. When consuming sports drinks, several issues should be taken into consideration. Fluid absorption is influenced by several factors including: sugar content of the drink, electrolyte content, and fluid temperature. To put it simply - cold fluids are absorbed faster than warm fluids, so keep it cold. High sugar content can slow fluid absorption, so make sure it is not too sweet. There is great debate concerning electrolytes these days. Some say you need them in sports drinks, and some say you get enough in a balanced daily diet. We suggest that you look for a sports drink that is defined as Isotonic - as these drinks will have the same sugar and electrolyte content levels as your body's own natural fluids. Studies suggest that this type of fluid will be absorbed more rapidly than plain water, while giving your body the carbs it craves for peak performance.

The bottom line on hydration is to begin drinking well before (at least 24 hours) the match, and as often during the match as play will allow. At half time, the player should drink as much as possible of a cool isotonic sports drink. Avoid the juices and sodas. Drink fluids before you get thirsty - thirst is an indication of poor hydration. A player telling you that she isn't thirsty, and does not want to drink, is not a valid excuse for not drinking. If you wait until you are thirsty, you defeat the purpose of proper hydration, and decrease your performance. We know that as a player loses fluids, performance drops off rapidly. By the time a player gets thirsty, you can bet that she is below 90%, and in most cases - well below. After playing, a player should drink as much water (or isotonic sports drink) as possible for several hours in order to replace fluid levels to the proper levels. Proper hydration is part of proper fitness. Proper hydration will keep your player playing at peak performance  and playing healthy - as they play "The Beautiful Game".

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SoccerDivas.Com Staff Article