Quick answer: studies keep finding that most team sport players arrive at training and games already under-hydrated. The fix is simple: drink with your pre-game meal three to four hours out, top up two hours out if needed, include some salt, and check your urine colour before warm-up.
Game day usually has a routine for boots, strapping and warm-ups. Fluids often get left to the bench. The research says that is the wrong way round, because the biggest gap tends to be before the first whistle.
How many players start behind?
| Group | Arrived under-hydrated |
|---|---|
| Soccer players (review of 24 studies) | About 80% |
| US college athletes, many sports (263 tested) | About two in three |
| Professional athletes (NATA summary) | More than half |
These findings come from urine tests taken before sessions, across different countries and levels of sport. Starting behind matters because losing more than about 2% of body weight in fluid is linked with lower endurance and poorer focus, especially in the heat, and team sports ask for both.
A simple game day plan
- The day before: drink normally and have regular meals. Big nights out make game day harder.
- Three to four hours out: have your pre-game meal with a good drink, around 5 to 7 mL per kg of body weight (about 375 to 525 mL for a 75 kg player).
- Two hours out: if your urine is still dark, have another 3 to 5 mL per kg.
- Add some salt: a salty snack or a drink with sodium helps your body hold on to fluid, which matters more on hot days.
- Before warm-up: small sips only. You want to feel ready, not sloshy.
- At breaks: follow your team or club plan and drink to thirst.
Hot days and tournaments
Summer carnivals and back-to-back games stretch the gap between drinks. Sports Dietitians Australia advises starting hot-weather exercise well hydrated and having a plan for fluids between games. Shade, cold drinks and something salty in the bag make it easier to stick to.
Coaches and parents
For junior sport, the easiest win is making drinks easy: named bottles, cold options in the esky and a reminder at the pre-game meal, not just at quarter time.
Hydrate before. Go further, naturally.
Uthrive is a lightly sparkling natural hydration drink made with certified organic Lake Deborah salt, real fruit and no added sugar. Pack a few cold cans in the esky for the drive to the ground. Try Passionfruit, Orange, Pineapple or a mixed box.
More reading: how much to drink before exercise, hot weather hydration and the urine colour check.
Frequently asked questions
How much should I drink before a game?
Guidelines suggest about 5 to 7 mL per kg of body weight three to four hours before, plus a little more two hours out if your urine is still dark.
Should I drink right before kick-off?
Small sips are fine. Big amounts right before warm-up can feel uncomfortable, so do most of your drinking earlier.
Is water enough for team sport?
For many games in mild weather, water and normal meals are enough. On hot days or in tournaments, some sodium from food or drink can help.
How do I know if I am hydrated before a game?
Pale straw coloured urine is a simple guide. Dark urine or thirst means drink a little more.
Sources: Sawka et al., ACSM position stand, Med Sci Sports Exerc 2007; Chapelle et al., Nutrients 2020; Volpe et al., J Athl Train 2009; McDermott et al., NATA position statement, J Athl Train 2017; McCubbin et al., Int J Sport Nutr Exerc Metab 2020; Sports Dietitians Australia, Fluids in Sport. General information only, not medical advice.
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