Best Sports Drinks for Hydration
Did you know, many marathoners and endurance athletes love to drink beer as immediate rehydration post competition?! They believe in the fun of it but also aim to use the water, electrolytes, and carbohydrates from the beer. So if you’re of age and want to crack open a cold one after your sunday league match, go for it! (responsibly), but in all other cases check out some of the (non-alcoholic) recommendations below. (as an amazon affiliate I may receive commission from any of the links in this article.) *Note that I am not a doctor or dietician and this is not medical advice. Please see your physician for issues or questions about your body and hydration problems.
Jump to my recommendations at the bottom for quick choices.
In the realm of sports, few activities demand as much physical exertion and stamina as soccer. From the quick sprints down the field to the relentless pursuit of the ball, every movement on the pitch requires energy and hydration. It's no secret that staying properly hydrated is key to peak performance for soccer players and athletes alike. Let's explore why hydration is crucial and some effective hydration options tailored for the demands of the beautiful game.
Why Hydration Matters:
Temperature Regulation: Soccer matches often take place in various weather conditions, from scorching heat to chilly evenings. Sweating is the body's natural cooling mechanism, but excessive sweating without adequate hydration can lead to overheating and decreased performance.
Sustained Energy: Dehydration can zap energy levels and lead to fatigue much quicker. In a sport like soccer, where matches can last for 90 minutes or more, maintaining optimal energy levels is essential for staying competitive until the final whistle.
Cognitive Function: Sharp mental acuity is as important as physical prowess on the soccer field. Dehydration can impair cognitive function, leading to poor decision-making, slower reaction times, and diminished focus.
Injury Prevention: Proper hydration helps keep muscles and joints lubricated, reducing the risk of cramps, strains, and other injuries that can sideline players.
Recovery: After a grueling match or training session, hydrating adequately is crucial for the body to recover effectively. It aids in the transportation of nutrients to muscles and the removal of waste products, facilitating faster recovery times.
Hydration Options for Soccer Players:
Regular Water: If you have easy and affordable access to clean tap, filtered, or bottled water, then your’re all set! Although other options may have electrolytes and sugar ingredients that help for athletic performance and help for better absorption of the water, plain ol’ water will still help you stay hydrated.
Core Water: With its balanced pH and electrolyte-enhanced formula, Core Water is a popular choice among athletes. It provides essential hydration without added sugars or artificial additives, making it ideal for replenishing fluids during intense matches or training sessions. Core Water also has minerals which are great for the body and better water absorption - shop here: https://amzn.to/3WNZv0b
Hydrogen Water: Hydrogen water boasts antioxidant properties that can help combat oxidative stress caused by physical exertion. Its molecular hydrogen content may also support recovery and reduce muscle fatigue, making it a valuable addition to a soccer player's hydration regimen. H Factor is a great choice - shop here: https://amzn.to/4bn9gXx
Coconut Water: Nature's electrolyte-rich beverage, coconut water, is a hydrating powerhouse. Packed with potassium, magnesium, and other electrolytes, it replenishes lost fluids and helps maintain proper hydration levels during prolonged physical activity. Shop coconut water here: https://amzn.to/3UNJEvU
Liquid IV: An excellent choice for faster and better hydration using small stick packets of powder containing a small amount of sugar and a full stack of electrolytes. Perfect for hot summer days and training when you will be sweating a ton! Plus they come with a ton of different sweet flavor and really get the job done! Shop Liquid IV here: https://amzn.to/4bmOeIH
Sports Drinks like Bodyarmor: Sports drinks like Bodyarmor offer a convenient way to replenish fluids, electrolytes, and carbohydrates during intense exercise. While they contain added sugars for quick energy, they should be consumed in moderation, especially considering the risk of consuming excessive sugar. But during intense exercise like a soccer match, it’s helpful for the body to replace glycogen level to supply more energy. Shop Bodyarmor here: https://amzn.to/4bLjcd7
Electrolyte Packs like LMNT: Electrolyte packs like LMNT provide a convenient way to customize hydration needs. With precise ratios of sodium, potassium, and magnesium, they help prevent electrolyte imbalances and support optimal hydration for peak performance. Shop LMNT here: https://amzn.to/4dJHlT7
Supplement Drinks: Since your breaking down your body through training and playing, protein is an important factor in addition to water consumption/hydration. Ready to drink proteins like Core Power (whey protein) and OWYN (plant protein) are great options to have when on the go. They still give you some hydration, but the added protein, electrolytes, and vitamins and minerals many of these drinks contain can be a game changer when added to your routine. Many of these come in powder form as well that can be better for making shakes at home as well as lower cost. Shop post workout supplements here: https://amzn.to/3wwEzA8
Carbonated Waters: You can’t drink electrolyte packs or sugar sports drinks leisurely all day everyday and let’s be honest, no one really enjoys drinking plain tap water. Some options like Liquid Death or some S.Pellegrino Sparkling Natural Mineral Water are great ways to stay hydrated by helping you drink water more often, sipping throughout meals or when relaxing by the pool. They also tend to have zero sugar or additives and in my option feel they look cooler to drink lol. Mineral waters are also fantastic for water absorption and just getting more minerals in the body as well that we tend to not get enough of through our diets. Shop carbonated water here: https://amzn.to/3V8um6c
Non-alcoholic Beer/Liquor: Companies like Not Beer, White Claw, Kin Euphorics, and others are changing the game in the drink category. Not everyone likes, wants, or can consume alcohol, but doesn’t mean you have to miss out on the look and vibe. These beverages are not necessarily the healthiest or best hydration option, but look and seem like beer, liquor, spirits. So if you’re at a cookout and don’t want to consume alcohol, but still want a viby drink, these may be perfect for you. Shop here: https://amzn.to/4bJK4KG
Tips for Staying Hydrated:
Pre-hydration: Start hydrating well before a match or training session. Aim to consume adequate fluids throughout the day to ensure you're adequately hydrated when it matters most.
Monitor Urine Color: Urine color can be a simple indicator of hydration status. Aim for pale yellow urine, indicating adequate hydration, and increase fluid intake if it becomes darker.
Hydrate During Activity: Don't wait until you're thirsty to drink. Take regular water breaks during training sessions and matches, even if you don't feel thirsty. That doesn’t mean you have to chug your whole drink. Just a sip or two may be helpful.
Replenish Electrolytes: In addition to water, replenish electrolytes lost through sweat with electrolyte-rich beverages or supplements.
Post-Activity Hydration: After exercise, continue hydrating to support recovery and replenish fluid losses. Pair hydration with nutritious post-workout meals to optimize recovery.
MY RECOMMENDATIONS:
Pre exercise: plain water 8-20oz, Core Water
During exercise: plain water, Core Water, Liquid IV, electrolyte packs, Bodyarmor
Post exercise: plain water, coconut water, supplement drinks
Morning/Night: plain water, coconut water, sparkling water, MYND carbonated drink
At the pool/beach/cookout: sparkling water, non-alcoholic drinks
Anytime hydration: plain water, sparkling water, coconut water, some juice and other beverages are okay in moderation too, but water the sugar content.
In conclusion, hydration is a cornerstone of optimal performance for soccer players and athletes in general. By prioritizing hydration and choosing the right fluids to support their needs, players can stay energized, focused, and resilient throughout the rigors of training and competition. With a well-hydrated body, they'll be better equipped to showcase their skills and lead their teams to victory on the pitch.