How Much Water to Drink While Soccer
Soccer players cover 10-13 kilometres per match, losing substantial fluid through sustained running. Half-time is often the only hydration opportunity during play.
3800ml
Recommended daily intake
3.8L
litres
15
glasses
tips_and_updatesHydration Tips for Soccer
- check_circleDrink 400-600ml in the 2 hours before kickoff
- check_circleMaximize half-time hydration with 300-500ml of fluid
- check_circleUse electrolyte drinks rather than plain water during matches
- check_circleIn training, drink during water breaks every 15-20 minutes
- check_circleWeigh yourself before and after matches to track fluid loss
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Running
Runners lose significant fluid through sweat. Proper hydration before, during, and after runs is critical for performance and recovery.
3500ml/day
Marathon Training
Marathon runners can lose 1-2 litres of sweat per hour during long runs. Training hydration strategies are just as important as race-day plans to avoid hitting the wall.
4000ml/day
Cycling
Cyclists can lose up to 1 litre of sweat per hour. Wind evaporates sweat quickly, masking how much fluid you are losing.
3500ml/day
Swimming
Even though you are surrounded by water, swimmers sweat significantly. The pool environment masks dehydration symptoms.
3000ml/day
Yoga
Yoga, especially hot yoga, can lead to significant fluid loss through perspiration. Proper hydration supports flexibility and focus.
2500ml/day
Pilates
Pilates focuses on controlled movements that build core strength and flexibility. While less intense than cardio, proper hydration keeps muscles supple and prevents cramping.
2500ml/day