Hydration Hacks: 10 Ways to Stay at Peak Performance

CREATED BY: The Non-League Network

Introduction

Dehydration can sap energy, slow reactions, and increase injury risk — even in non-league football. With busy schedules and unpredictable match conditions, staying hydrated is key. Here are 10 practical hydration hacks.

Videos:

Why Hydration is Key for Footballers?

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

Electrolyte Drinks Explained

https://www.youtube.com/watch?v=xhLHtuZ3VOI

1. Drink Regularly, Not Just Pre-Match – Spread water intake throughout the day.

 2. Track Your Urine Colour – Pale yellow = well hydrated.

 3. Include Electrolytes for Sweat Loss – Especially in warm weather.

 4. Set Reminders – Apps or phone alarms help you remember.

 5. Pre-Hydrate – 500–700ml of water 2 hours before matches.

 6. Sip During Games – Small, frequent amounts are better than chugging.

 7. Post-Match Rehydration – Aim for 1.5x the fluid lost during exercise.

 8. Avoid Sugary Drinks – They can spike blood sugar and dehydrate.

 9. Include Hydrating Foods – Fruits and vegetables like watermelon, oranges, and cucumber.

 10. Adapt to Conditions – Hot or humid weather requires more frequent hydration.

Final Tip: Hydration is continuous. Make it a habit, not a chore — your energy and recovery depend on it.