Author: Dr. Stephen A. Stache, Jr., Chief of Non-Operative Sports Medicine, Rothman Orthopaedics
As temperatures rise, so do the physical demands on soccer players. Whether it’s preseason training, weekend tournaments, or back-to-back matches, heat and hydration play a major role in performance and safety.
For players, parents, and coaches, understanding how to stay properly hydrated isn’t optional: it’s essential.
Why Hydration Matters
Soccer players can lose substantial fluid through sweat, particularly in hot and humid conditions, with sweat rates often exceeding 1–2 liters per hour in elite athletes. ¹ Even mild dehydration (as little as 2% body mass loss) has been shown to impair aerobic performance, cognitive function, and decision-making. ²
Consequences of inadequate hydration include:
• Decreased endurance and speed²
• Impaired concentration and reaction time³
• Increased risk of muscle cramps and injury⁴
Importantly, thirst is a delayed indicator of hydration status: by the time they feel thirsty, athletes are often already dehydrated. ¹
Hydrate Before You Play
Hydration begins well before kickoff. Pre-exercise hydration optimizes cardiovascular function and body temperature regulation. ¹
Game-day recommendations:
• Drink 16–20 oz (≈500–600 mL) of fluids 2–3 hours before exercise¹
• Consume an additional 7–10 oz (≈200–300 mL) of fluids 10–20 minutes prior¹
• Aim for clear or light-colored urine as a practical indicator of adequate hydration⁵
During the Game: Stay Ahead
Maintaining hydration during play is critical to sustaining performance and preventing heat-related illness.
• Drink 7–10 oz every 10–20 minutes when feasible¹
• Maximize hydration during halftime and substitutions
• Do not rely solely on thirst as a cue to drink¹
Even intermittent dehydration during competition has been associated with declines in high-intensity running and technical skill execution in soccer players.³
Water vs. Sports Drinks
Fluid choice should be tailored to intensity and duration of activity.
• Water is appropriate for shorter-duration or low-intensity sessions (<60 minutes) ¹
• Sports drinks (containing carbohydrates and electrolytes) are beneficial during prolonged activity, high heat exposure, or repeated matches, helping maintain blood glucose and replace sodium losses¹,⁶
Athletes should avoid energy drinks and excessive caffeine intake, which may exacerbate dehydration and increase cardiovascular strain. ⁷
Know the Warning Signs
Early recognition of heat-related illness is essential to prevent progression to more serious conditions such as exertional heat stroke.
Warning signs of heat-related illness include:
• Fatigue or headache
• Muscle cramps
• Dizziness or nausea
• Decline in performance
Prompt removal from play, immediate cooling, and medical evaluation are recommended if symptoms progress. ⁸
Recovery Matters Too
Rehydration continues well after the final whistle, so be sure to:
• Replace fluids aggressively post-exercise
• Include electrolytes and balanced nutrition
• For every pound (0.45 kg) of body weight lost, consume approximately 16–24 oz of fluid¹
Effective post-exercise rehydration is essential for recovery, especially during tournaments or periods of repeated play. ⁶
For Coaches & Parents
Creating a hydration-focused environment is one of the most effective ways to protect athletes. Ways to create that environment include:
• Scheduling structured hydration breaks
• Modifying activity intensity based on environmental conditions (heat index, humidity) ⁸
• Encouraging athletes to arrive well-hydrated
• Monitoring closely for early signs of heat-related illness
Organizational policies that emphasize heat acclimatization and hydration have been shown to significantly reduce exertional heat illness in youth sports. ⁸
Need Care Fast? Rothman’s Got You Covered
Even with the best preparation, injuries and concerns can happen, especially during intense summer play.
Rothman Orthopaedics offers fast, convenient ways to get expert care:
• Rothman Walk-in Centers: If you need to be seen by an orthopedic specialist in-person, visit one of our walk-in center locations.
• Rothman Fast Scheduler: Get access to our VIP Scheduling team to get set-up with a Rothman specialist by filling out a form herehttps://rothmanortho.com/rothman-partner-fast-scheduler
• RothmanNow: On-demand virtual orthopaedic care, accessible from anywhere, register here https://rothmanortho.com/rothmannow
Final Whistle
Hydration is one of the simplest and most effective ways to optimize performance and reduce injury risk, but it requires planning and consistency.
Key takeaways:
• Hydrate early and consistently
• Do not rely on thirst alone
• Adjust intake for heat and intensity
• Make hydration a team priority
Stay cool, stay safe, and perform at your best all season long.
References (AMA Style)
1. Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand: Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377–390.
2. Casa DJ, Armstrong LE, Hillman SK, et al. National Athletic Trainers’ Association position statement: Fluid replacement for athletes. J Athl Train. 2000;35(2):212–224.
3. Godek SF, Bartolozzi AR, Burkholder R, Sugarman E. Sweat rate and fluid turnover in football players in the heat. J Athl Train. 2005;40(2):148–152.
4. Bergeron MF. Heat cramps: Fluid and electrolyte challenges during tennis in the heat. J Sci Med Sport. 2003;6(1):19–27.
5. Armstrong LE, Maresh CM. Urinary indices of hydration status. Int J Sport Nutr. 1991;1(3):265–279.
6. Maughan RJ, Shirreffs SM. Nutrition for sports performance: Issues and opportunities. J Sports Sci. 2012;30(sup1):S1–S3.
7. Higgins JP, Tuttle TD, Higgins CL. Energy beverages: Content and safety. Mayo Clin Proc. 2010;85(11):1033–1041.
8. Heat-related illness among athletes. CDC; updated guidance and prevention strategies.