Are you or your teammate prone to muscle cramps in the second half of the game? Then one reason could be that you pay too little attention to your hydration and water balance. So that this will no longer be the case in the future and that you will also win the decisive duels in the last minutes of the game, you will now receive perfect instructions.
In men, around 60% of the body mass consists of water; for women, the proportion is around 55%. Around 2/3 of it is stored in cells, which is why it is called intracellular water.
As a rule of thumb for your daily fluid intake, you can base yourself on your calorie requirements. You divide your daily calorie requirement by 100 and get your fluid requirement in liters. We have linked the calorie calculator to calculate your requirements.
During physical activity, your body regulates its temperature through the skin. The effort increases your body temperature. Your body counteracts this increase by initially distributing water to your skin through the process of sweating. This water film evaporates due to excess body heat, which can thus be reduced. Especially during the summer heat, we lose a large amount of fluid through sweat during every training session or game.
A water balance of up to 1% of body weight does not yet have an effect on your performance. Starting at a loss of 2% (at 70 kg that would be 1.4 liters of liquid), there are already noticeable performance losses — at 2-4 percent, there are unavoidable drops in performance.
If the loss of fluid is not replaced in time, the water is removed from the tissue and blood. As a result, the blood becomes more viscous and the supply of oxygen to organs and muscles is only possible to a limited extent. As a result of an undersupply, your body also tends to be more prone to cramps.
Make sure your water balance stays balanced. Small fluctuations in the water balance are no problem. The color of your urine is a good indicator of whether or not you're hydrating enough. If your urine gets too dark during the day, this should remind you to drink a glass of water every 20-30 minutes for the next few hours.
On game day itself, you should therefore drink a glass of water right after getting up in the morning. As you progress to the meeting point, you should take in about 1.5 — 2 liters of liquid.
Since your body cannot metabolize two liters at once, it makes sense to drink a glass of water (1/4 liter) approximately every 30 minutes. For a larger quantity, fill it in at the top and it flows out of you at the bottom. You know what I mean. Even after the warm-up and just before the game, you should drink something again.
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Because there, you can actually gain an advantage over your opponent through your hydration and optimize your water balance at the same time. I'll tell you how to do that now.
Can you still remember your muscle stores? Perfectly filled glycogen stores are the basis for your performance and you can actually “refuel” them at halftime.
Fresh fruit or even cake is often served during the game break, as coaches hope this will have a positive effect. But until the 20 grams of fructose from a banana are actually available to you, you'll have showered a long time and are on your way home.
The GameChanger was specially developed for soccer players and has a perfect composition of maltodextrin and dextrose.
As with professionals, you can actually replenish your muscle stores by adding 65 grams of immediately available carbohydrates per serving. In contrast to conventional halftime snacks such as bananas or other placebos, this energy is immediately available to you during the second half and prevents performance drops in the decisive minutes of the game.
At the last European Championships and the World Cup, you may have noticed that in the event of extra time, the players have small green plastic bags got enough. This is also a Carbohydrate gel, which once again actually gives the actors available energy delivers.
Even in the Fußball-Bundesliga In almost every major game interruption, players are served drinks. As with the pros, I would recommend that you and your team join your team to fill beverage bottles with a carbohydrate-containing beverage and to have a quick drink with every longer interruption.
As a result Do you fill not only your fluid reservoirs, but at the same time also your muscle stores with actually available carbohydrates and thus have additional energy reserves for the final minutes.
Make your team aware of how important it is to stay hydrated even during the game and, as a team, use any long-term game interruption to take a quick sip from the bottle; the pros show us how.
We wish you a successful week and injury-free preparation.
Your team from B42
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