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Hydration 101: How Much You Should Drinking Each Day

CREATED BY: The Non-League Network


Introduction

Hydration is one of the simplest ways to improve performance—but it’s often overlooked. Even mild dehydration can reduce speed, endurance, focus, and recovery. For non-league footballers, balancing training, work, and family life makes consistent hydration a challenge. Getting it right in pre-season builds a solid foundation for higher-intensity training later in the build-up to the season.


Videos:


Hydration Tips for Footballers | Before, During & After Training

https://www.youtube.com/shorts/jhGVyi05iIw


How Much Water Does A Footballer Need? | Hydration Guide For Players

https://www.youtube.com/watch?v=Ilj3olaljAw



1. Daily Target

  • Drink 2–3 litres of water a day.

  • More if it’s hot or training is intense.


2. Quick Check (Urine Test)

  • Pale yellow = good

  • Dark = drink more

  • Clear = too much


3. Before Training

  • Drink 400–600ml (about a bottle) 1–2 hours before.

  • Add a light snack if needed.


4. During Training

  • Sip water regularly.

  • Use electrolytes on hot days or hard sessions to replace sweat losses.


5. After Training

  • Rehydrate straight away.

  • Water is fine—add electrolytes if you’ve sweated loads.


6. Signs You’re Dehydrated

  • Headache

  • Fatigue

  • Dizziness

  • Sluggish performance


7. Extra Tips

  • With meals: helps digestion.

  • Coffee/alcohol: count as fluids but dehydrate—drink extra water if you have them.

  • Hydrating foods: watermelon, cucumber, oranges, berries.

  • Make it a habit: carry a bottle, set reminders.


Final Tip:

Think of water as fuel, not just a drink. Hydrate well and you’ll train harder, recover faster, and stay sharper on the pitch.


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