Water and its part in Soccer Nutrition

Water is responsible for approximately two thirds of an individuals’ body weight. It is crucial that the body gets a constant supply of water throughout the day, it is even more important when exercise or a match is upcoming or occurring. Even though water does not provide any energy (or calories) is it still an essential part of a balanced diet as it;

• Helps the chemical reactions in the individuals’ body to occur.
• Dilutes waste products within the body, so that excretion is easier.
• Moistens and dilutes food so that they can be consumed and absorbed easier.
• Provides the body’s tissues with the moisture they require.

Although the general consensus is that the average individual requires around 8 pints of water a day, there are no concrete findings to provide evidence for this belief. The idea is to constantly supply the body with water based fluids (not sugar based) so you never become thirsty, as the feeling of thirst is a sign from the body that it is already becoming dehydrated. Due to the natural reaction of the body to sweat during exercise a lot of water is lost. Therefore football players should look to consume an appropriate supply before the session or match, and continually replace any water lost during any breaks in the activity (especially vital in hot climates). It is also essential that the player replaces all lost fluid at the end of the game.

Water can be obtained from fluids as well as food that have a high water content (usually paired with a low energy content) such as vegetables and fruit.