1. You need to be in a perfect state of health to deliver a thrilling performance in a 90-minute football match. ‘Perfect state of health’ is not a day’s game, it is a continual process wherein you need to adhere not just to recommended exercises for men but also specific diet plans. Staying hydrated is a part of the diet chart for men, more so for the footballers.
2. As a footballer, the most important diet aim should be to consume 2-2.5 liters of fluids every day by the combination of foods and drinks. You will have to completely avoid diuretics, these are the substances fasten up the dehydration process leaving you completely fatigued and drained out.
3. If you run out of your steam quickly while on the ground or during warm-up exercises, you need to re-look on your daily routine. You will have to include lots of fluids in your diet at all the three stages before, during and after a match.
4. A good coach will always give you enough retreat sessions to rejuvenate yourself, as he understands that you lose essential electrolytes that need to be immediately refilled. According to research studies, an average footballer covers 8-12 km during a match, as a result, there is a temporary weight loss of up to kilo due to dehydration. It is recommended to immediately overcome this loss by drinking at least 1.5 times more fluid than your weight loss in kilos.
5. The best way to know about the level of dehydration level in your body is by noticing the color of your urine, a health state will have a light-yellow color of urine while a dehydrated body will have dark-yellow color. During practice sessions, it is always recommended to keep a water bottle close to the field so that you can quickly gulp water when for instance, you have throw-in or corner kicks.
6. As the body temperature rises, according to studies the performance of a player reduces by as much as 10%, hence in order to perform give your peak performance, you should always take a quick supply of carbohydrates and electrolytes.