For general workout/training:
- Drink 17-20 ounces of water 2-3 hours before exercising.
- Drink 8 ounces during your warmup or 20-30 minutes before exercising.
- Drink 7-10 ounces every 10-20 minutes during exercise.
- Drink 8 ounces of water within 30 minutes after exercising.
Sports Drinks: Sports scientists have concluded that only in high-intensity events of one hour or longer and also exercise events lasting for more than 1.5 hours, can an athlete significantly benefit from sports drinks.
Sports drinks contain carbohydrates and electrolytes that are essential for optimal performance. Fluid containing these ingredients helps by fueling your working muscles and replacing essential minerals lost in sweat. During endurance sports like soccer, sports drinks give you the carbohydrates and electrolytes you need. They hydrate and fuel you better than water to help maintain performance.
Hydrating After Workout: Working out what you need to drink following a workout is simple. Weigh yourself before and after training. It you lose 3 pound in sweat, you should replace 1.2-1.5 times that amount. That means slowly consuming between 3.6 and 4.5 liters of fluid at the end of each training session.
Effects of Dehydration:
- an increase in heart rate that causes needless fatigue.
- an increase in body temperature that causes fatigue and can endanger health.
- an increase in perception of effort: you’ll feel like you’re working harder than you actually are.
- due to all of these, a decrease in motivation… you’ll want to quit.
In soccer, dehydration translates into decreased speed, passing/shooting, dribbling, and focusing ability. Also, sweat losses can contribute to muscle cramping. Research shows that a loss of as little as 1-2% of body weight during exercise is likely to impair performance.