Drinking enough fluids has long been recognised as one of the most important factors in ensuring a high level of athletic performance but is often neglected by sportsmen and women. Irama Sports is here to give you the basic science behind hydration for footballers but we implore you to continue research yourself and find what works best for the individual.

Taking on adequate fluids before, during and after exercise, training or matches has a range of health and performance benefits. Firstly, being hydrated prevents your heart rate from spiking, which in turn aids your cardiovascular ability allowing you to run further and for longer. Additionally, being hydrated stops muscle cramps and helps with glycogen utilisation which has significant long and short-term health benefits.

Hydration is a very individual thing and finding the best way to approach it takes some time and repetition. However, the key science which lies behind it all is clear that 2 to 3 hours before any exercise you should aim to drink 500ml. During your warm-up, you should then aim to drink around 200ml again and continue to drink around 100ml every 10 to 20 minutes during your match or training session.

The next thing to be aware of his then drinking after you match or training session to replenish what fluids you may have lost. Scientists recommend weighing yourself after a session to see how much weight you have lost then drinking enough to build this back up ensuring you do not stay dehydrated.

We hope this brief overview has given young and older players an insight into the importance of hydration as well as ways to approach improving your fluid intake. Please go out and research this topic further to find out what is best for you. Irama Sports Network is here to help you become the best player you can.

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