Recovery
Hydration Guide for Footballers
5 min read · 2026-03-05
How much to drink before, during, and after training and matches.
Start hydrated
Pale straw-colored urine in the morning is a simple check. Dark urine usually means you need more fluid before the session.
During football sessions
Sip regularly rather than chugging. In heat or humidity, add electrolytes — especially sodium — to replace sweat losses.
After the whistle
Weigh yourself before and after when possible. Replace about 1.5× the fluid lost over the next few hours with water and salty foods or an electrolyte drink.
Use the calculators
Pair this guide with the Water Intake and Sweat Loss calculators on Football Diet for personalized numbers.