Week 2: Hydration Hacks
Water is the fuel that keeps every footballer moving. Staying hydrated isn’t just about quenching thirst—it helps with concentration, speed, and recovery. For young players, getting the right amount of fluids each day is essential both on and off the pitch.
💧 How Much Should Kids Drink?
- Children (7–12 years): around 6–8 glasses (1.5–2 litres) of water a day.
- Teenagers (13+): around 8–10 glasses (2–2.5 litres) a day.
- Add extra water on training and match days, especially in hot weather.
Tip: One small water bottle = roughly 500ml, so younger players might need 3–4 bottles per day, teens 4–5.
🚨 Signs of Dehydration
Players might not always say they’re thirsty, but watch out for these clues:
- 🥱Feeling tired or sluggish
- 😵💫Headaches or dizziness
- 😋Dry mouth or lips
- 🟡Dark yellow urine (pale yellow = hydrated)
- 🥴Trouble concentrating during games or training
🥤 Simple Hydration Routines
- Morning: Start the day with a glass of water at breakfast.
- Before Training/Matches: Drink steadily in the hours leading up to kick-off (not just right before).
- During Play: Small sips every 15–20 minutes if possible.
- After Playing: Refill the tank! Water is usually best, but a milkshake or fruit smoothie can also help with recovery.
⚡ What About Sports Drinks?
For most young footballers, water is enough. Sports drinks may help in very hot conditions or during long, intense games, but they can also contain a lot of sugar. Save them for special occasions, not everyday training.
👉 Remember: Staying hydrated helps players run faster, think sharper, and recover quicker. Make water a daily habit—your body (and your football) will thank you!
