Hydration & Performance: When, What & How Much to Drink on Game Day
“Proper hydration could be the difference between dominating the pitch and fading out by halftime. Here’s what young footballers (and parents) need to know about when, what, and how much to drink before, during, and after a game.”
At FC GALAXY NBO, we train hard, compete smart—and that means taking hydration seriously. Water isn’t just to cool off. It fuels focus, muscle recovery, stamina, and injury prevention.
So how much should a young footballer drink on match day? What kind of fluids are best? And when should they drink? Let’s break it down.
1. Before the Game: Build Your Hydration Base
Hydration doesn’t start on the pitch—it starts the day before. Players should aim to be fully hydrated 12–24 hours before kick-off.
- Day Before: 6–8 glasses of water spread throughout the day. Include fruits like watermelon or oranges.
- 2 Hours Before Kick-Off: Drink 300–500ml (1–2 cups) of water or a light electrolyte drink.
- Avoid sugary sodas, energy drinks, or milk-based drinks before games—they slow digestion and can cause cramps.
✔️ Tip: Urine should be light yellow—if it's dark, you're dehydrated!
2. During the Game: Small Sips, Big Impact
During a match, players are losing water fast—especially in Nairobi’s sun or turf heat. The goal is to replace what you lose before your body notices.
- Every 15–20 minutes: Take 3–4 sips of water (~150ml)
- If sweating heavily or playing more than 60 minutes, a sports drink with sodium/potassium is helpful
- Don’t wait until you're thirsty—that’s already a sign of dehydration
Galaxy Match Protocol: Coaches carry water and salt-glucose mix for long sessions or tournaments.
3. After the Game: Rehydrate + Rebuild
Post-match hydration is key to recovery. Players need to replace lost fluids and electrolytes to reduce soreness and speed up muscle repair.
- 500–700ml water in the first 30 minutes after the match
- Add a banana or light snack with sodium & carbs
- Oral rehydration salts (ORS) or coconut water can help after intense tournaments
❌ Avoid carbonated drinks immediately after play—they can upset digestion and slow recovery.
Hydration Chart: Game Day Drinking Schedule
| Time | Fluid | Amount |
|---|---|---|
| 2 hours before match | Water / Isotonic drink | 300–500ml |
| 15 mins before warm-up | Water | 150ml |
| Half-time | Water / Light electrolyte drink | 150–250ml |
| Immediately after match | Water + snack | 500–700ml |
Parent & Player Tips
- Label your water bottles
- Keep fluids cool, not icy cold
- Include fruit snacks with water content: pineapple, oranges, cucumber
- Watch for signs of dehydration: dry mouth, dizziness, tired legs
⚠️ If a player complains of nausea, cramps, or headache—get them water, rest, and monitor recovery.
Final Word
Hydration is a performance booster—and it’s free. It keeps you fast, focused, and fit to finish strong.
Parents, pack the bottle. Players, sip smart. Coaches, monitor hydration breaks. Fuel up, play hard, recover right.