Hydration for athletes should be considered before, during, and after exercise and gameplay. For football players, we all know how heavy and demanding their sport is. They lose a significant amount of fluid that is why they need to replace it. Hydration is essential for football players as it can affect their performance.
Football athletes know how hard their training and exercise is – especially in hot climates. Football is done outdoors. That is why they lose more fluid. When sweat losses are high, athletes should consume sufficient water and salt to replace the lost fluid.
Dehydration effects on football players
Different factors can contribute to football players when they experience dehydration. From increased fatigue to muscle cramp – it is no doubt that these can affect their performance in the field. Everyone sweats – but when a football player works hard, they sweat more than normal. In a typical training session or gameplay, football athletes lose at least 3L. However, it’s specific for athletes to lose 1 to 2L.
Football athletes undertake training sessions a day in the pre-season. Staff and players themselves must recognize dehydration in their bodies. They must replace the lost fluid daily with water, salt, and sodium. Every player’s hydration is different as it always boils down to a variety of intense training.
Drink on training, drink after exercise, drink before the warm-up, drink after the introduction. Coaches should know that water breaks are essential. They should know how to limit dehydration during training and gameplay by drinking water or sports drinks. Football is played outdoors – that is why most of the time, players play in hot and humid weather. It is vital that staff and organizers recognize the intensity of the temperature and allow short breaks for extra drinks.
It should never be a question of the need for water breaks. When a football player is dehydrated, they can lose focus on the game. They could be feeling discomfort, weakness, and fatigue. The best advice will always be to drink when thirsty.
When is the time you need more than water?
For football athletes, depletion of muscle glycogen can be a big problem for football players because they play at a high tempo, especially for players in mobile positions and runners. High carbohydrate is one of the strategies that can help fuel athletes. Intake of carbohydrates should do it in days or hours before the game. Consuming extra carbohydrates during the match shows an enhancement in some player’s performance.
Intake of fluids during gameplay helps players to run faster in the second half of a match. Proper hydration allows the players to maintain skills and judgment. Football is often won and lost in the last minute of the game. Mostly, players are fatigued and are at risk of injury.
An intake of carbohydrates has performance benefits. Commercial sports drinks contain about 4 to 8%. It allows the fluids to be met simultaneously in most events. Players can more likely tolerate the gameplay without getting fatigued fast.
Drinks are best taken cool or even cold. It’s because it helps to improve palatability and can replenish an athlete’s lost energy. Cold drinks provide a cooling effect that is perfect for hot and humid weather. Keeping a cold drink could be pretty complicated – but, it has several benefits that can help an athlete throughout the game.
The pros of drinking before training and gameplay
Many athletes are dehydrated without them being aware when they turn up for training or during their gameplay. There can be several reasons for that. Lack of breakfast before exercise is one of the most common reasons. As much as water is vital – the same goes for having a meal before training. Carbohydrates replenish liver glycogen that stores and helps maintain blood glucose. Fluids ensure hydration, and so you must take fluids during training or match play.
When the weather is hot or humid, organizers and staff should consider scheduling the training in the stadium earlier or late in the day to avoid excessive heat. Even so, players must know their bodies. Be responsible and know your limit. When thirsty, drink plenty of water. It should be mandatory to have time for extra drinks to affect the athlete’s focus during their performance.
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