Hydration Hacks for 90 Minutes (and Extra Time)
CREATED BY: The Non-League Network
Introduction
You can be the fittest player on the pitch — but if you’re dehydrated, your performance will drop fast. Even a 2% loss in body fluids can reduce sprint speed, decision-making, and overall work rate. In non-league, where facilities aren’t always perfect and extra-time can creep in, smart hydration is the difference between lasting the game and cramping up.
Here’s how to stay hydrated for the full 90 (and beyond).
Videos:
Football Hydration | How to Avoid Fatigue & Cramps
https://www.youtube.com/watch?v=cTDczTCfj0Q
Match Day Hydration Tips | Soccer Nutrition
https://www.youtube.com/watch?v=Ilj3olaljAw&t=110s
Electrolytes Explained | What Footballers Should Drink
https://www.youtube.com/watch?v=l3VWb0mUS7Y
1. Pre-Match Loading
Start hydrating the day before. Sip water consistently rather than chugging before kick-off.
Goal: 2–3 litres across the day.
2. The Morning Of
Have a glass of water with breakfast. Add electrolytes if it’s hot or you’re playing on heavy pitches.
3. Avoid the “One Pint” Trap
Chugging a full bottle before kick-off just makes you heavy and needing the toilet. Sip steadily instead.
4. Electrolytes = Game-Changer
Sweat isn’t just water — it’s salt, potassium, magnesium. Use sports tabs/powders or coconut water to replace lost minerals.
5. Half-Time Reset
Don’t just stand around. Take 3–4 big sips of water or electrolyte mix at half-time to refuel for the second half.
6. Extra-Time Strategy
If the game goes long, grab quick hydration at the interval. Combine fluids with a small carb boost (banana, jelly sweets, or energy gel).
7. Recognise Warning Signs
Dark urine, dry mouth, headache = you’re already dehydrated. Pale yellow is the target colour.
8. Post-Match Rehydration
Replace 150% of what you lost (example: lose 1kg = drink 1.5L). Combine with carbs + protein meal for best recovery.
9. Skip Fizzy Drinks & Pints (for Now)
Alcohol and fizzy drinks delay hydration. Get your fluids in first — celebrations after.
10. Hydration = Recovery
Hydration isn’t just for matchday. Staying topped up daily reduces cramps, aids sleep, and speeds up recovery between sessions.
Final Tip
Treat hydration like your 12th man. Small, consistent sips before, during, and after games mean you’ll finish strong when others are fading — even if extra-time kicks in.