Athletes drink 500 ml of water while the ball is rolling, during the match should drink from 150 to 200 ml every 15 minutes, divided into small sips.
Experts affirm that rehydration is very important for sports players, especially long-term sports that require endurance like football. Such high-intensity movement of the body will generate a large amount of heat, the body sweat to cool itself to stabilize the body temperature. If a player loses 1-2% of their weight due to dehydration, their performance will be reduced.
Research shows that during competition or training, players lose water easily through sweat, leading to 1-2% loss of body weight. For example, an athlete weighing 60 kg can lose 2% of their weight or about 1.2 kg.
The more an athlete moves, the more he sweats, the more dehydration he gets. Therefore, care must always be taken to prevent dehydration in athletes by drinking enough fluids before, during, and after training or competition. Athletes should not be dehydrated as it takes many hours to regain the water balance in the body.
In sweat, in addition to water, there are electrolytes such as sodium, chlorine, calcium, potassium, magnesium. If you do not compensate enough water and electrolytes, it will lead to cramps, also known as cramps, fatigue, heart palpitations, fainting, even heart failure, dangerous to life.
Doctors recommend that each player drink 400 to 600 ml of water within an hour before playing or training. During the ball rolling, it is recommended to drink several times, each time from 150 to 200 ml, about 15 to 20 minutes apart depending on the degree of sweating. After the match is over, drink immediately to compensate for the amount of water lost through sweat. Athletes who lose a kilogram must compensate for a liter of water.
Note about the types of water used during sports activities
Do not use carbonated soft drinks, alcoholic beverages, energy drinks…
The appropriate water temperature is about 17 degrees Celsius, it should not be too cold because it can cause a sore throat and difficult to absorb water.
The concentration of sugar in water is only about 2.5 to 5%.
The amount of electrolytes in a day in adult athletes includes sodium 6 g, potassium 4 g, phosphorus 1.2 g, chlorine 4 g, calcium 0.8 g, magnesium 0.3 g.
A suitable type of drinking water is filtered water, juice, or some specialized water for sports athletes to help replenish electrolytes.