Hydration for football players : which drinks to choose for better performance? The complete guide

Hydration and energy management are fundamental pillars of football, often relegated to the background behind tactical or physical preparation. However, the evolution of the game towards increasing intensity and the growing distances covered place the physiological demands placed on footballers' bodies at an unprecedented level.

An outfield player regularly covers between 10 and 13 kilometers per match, a significant portion of which is at anaerobic thresholds. The ability to maintain internal homeostasis through precise fluid management becomes critical, not only for physical performance but also for the cognitive clarity necessary for tactical decision-making.

This article will answer frequently asked questions about sports drinks and hydration for footballers. We will explore the crucial semantic and physiological distinction between hydration drinks or electrolytes, sports drinks (designed to support performance), and energy drinks (whose stimulating properties often mask detrimental effects for the athlete).  

Physiology of exertion and body thermoregulation

Unlike repetitive sports such as marathons or cycling, the effort involved in football alternates between phases of walking or low-intensity running and bursts of maximum power (sprints, jumps, duels). This massively engages both aerobic and anaerobic energy systems, resulting in considerable heat production in the body.

Since the human body's mechanical efficiency is only about 20 to 25%, the remaining 75 to 80% of the energy expended is dissipated as heat. During a 90-minute match, a player's temperature can rise above 39°C.

To counteract this increase in heat, the body regulates temperature through sweating. Blood flow is then redirected from the muscles and internal organs to the skin to facilitate cooling, but above all to supply the sweat glands. This mechanism of competition for blood flow between the muscles (for oxygen supply) and the skin (for cooling) is at the heart of the performance issue: if the total blood volume decreases due to dehydration, cardiac output can no longer simultaneously satisfy these two demands, inevitably leading to a decline in physical performance.

Everyone has their own “dehydration rate”

The amount of sweat a soccer player loses during a match can vary significantly from person to person and depending on the weather. Research shows that sweating can be as low as 0.5 liters per hour in mild conditions, but more than 2.5 liters per hour in hot and humid weather. Over the course of a match, including warm-up, a player can lose between 3 and 4 liters of water. And this is never the same even within the same team: it depends on genetics, weight, the intensity of the running, and the player's acclimatization to the heat.

Accurate assessment of these losses is essential for developing a personalized hydration strategy. The gold standard method on the field remains differential weighing: the player is weighed before warm-up (with an empty bladder) and immediately after the match. The weight difference, adjusted for the volume of fluid ingested during exercise, provides an accurate measurement of total sweat loss. It is generally accepted that each kilogram of body weight lost corresponds to a loss of one liter of water. 

The Impact of Dehydration on Performance

Dehydration tolerance varies, but the scientific consensus establishes critical thresholds beyond which performance is impaired. A fluid loss equivalent to 2% of body weight (i.e., 1.5 kg for a 75 kg player) is often cited as the tipping point.

Cardiovascular and muscular consequences

When we become dehydrated, the volume of circulating blood decreases. As a result, the heart receives less blood and pumps less with each beat. To compensate and continue the effort, it is forced to beat faster: this is called cardiac drift.

Therefore, at equal intensity, a dehydrated player will have a faster heart rate than a well-hydrated player, and will feel the effort as more difficult.

At the muscle level, dehydration disrupts the balance of electrolytes (sodium, potassium, etc.), which can impair how the muscle contracts and promote cramps.
Although, in reality, cramps have several causes, including neuromuscular fatigue.

The impact on the brain: the real key factor

Football is first and foremost a sport where you have to make decisions very quickly. Dehydration doesn't just affect the muscles: it also disrupts the brain. Studies show that when you lack water, the accuracy of your passes decreases, you're less attentive, and you react more slowly.

At the end of a match, when physical fatigue is compounded by dehydration, tactical awareness collapses: players analyze trajectories less effectively, perceive events more slowly, and make poor decisions. Yet, it's often in these final minutes that everything is decided. Staying well-hydrated then becomes a real competitive advantage, as it allows you to keep your mind sharper than your opponent's.

Hydration beyond pure water

Pure water, while essential, is not enough to meet the physiological needs of intense and prolonged exertion such as a football match. Analysis of sweat reveals that it is composed of water but also electrolytes, the loss of which must be compensated to maintain homeostatic balance.

The central role of sodium

Sodium is the most abundant electrolyte in extracellular fluid and the most concentrated in sweat (between 400 and 1100 mg/L depending on the individual). Its role is threefold in the context of the effort:

• Thirst stimulation: Sodium ingestion maintains plasma osmolarity, which stimulates the thirst mechanism and encourages the player to drink more, preventing dehydration.
• Water retention: Sodium is essential for retaining ingested water in the extracellular and vascular spaces. Drinking large quantities of pure, sodium-free water leads to a decrease in plasma osmolarity, which stimulates the kidneys to produce more urine to eliminate excess water (diuresis). Therefore, a sodium-free beverage is less hydrating because a significant portion of the consumed volume is quickly excreted in the urine.
• Hyponatremia prevention: Although rare over the course of a football match compared to ultra-endurance efforts, hyponatremia (a dangerous dilution of blood sodium) can occur if a player drinks massive amounts of pure water. Unlikely in football, but you never know.

For a football match lasting more than 90 minutes, the presence of sodium in the sports drink is essential for optimal performance and recovery. The current recommendation is between 400mg and 1100mg of sodium per liter of drink, to be adjusted according to climatic conditions.

Potassium, magnesium and other minerals

While sodium is the "star" of hydration, other electrolytes play important supporting roles, although their losses in sweat are less.

• Potassium: It is the main mineral inside cells. Its role is to help cells return to "rest" after contraction, whether in a muscle or a nerve. In a sports drink, it helps delay muscle fatigue.
  True deficiencies are rare, but sufficient intake remains useful during exercise.

• Magnesium: It participates in over 300 reactions in the body, particularly those that produce energy (ATP). It is often associated with cramp prevention, even though science doesn't clearly prove that a magnesium deficiency directly causes exercise-induced cramps. These cramps primarily stem from muscle and nervous system fatigue. However, having sufficient magnesium helps maintain a good electrolyte balance, which contributes to overall muscle function.

A complete sports drink for football must therefore have a balanced electrolyte profile, with a marked predominance of sodium, complemented by potassium and magnesium to support muscle function over time.

This Mulebar blog post compares the compositions of the main isotonic drinks on the market; go and form your own opinion.

Osmolarity and absorption: the idea behind isotonic drinks

The speed at which a drink becomes truly usable by the body depends on how quickly it leaves the stomach and how well it is absorbed in the intestines. The main factor influencing this speed is osmolarity: in other words, the concentration of sugars and salts in the drink. If the drink is well-balanced (isotonic), it passes through the digestive system more quickly and is absorbed more efficiently, making it more effective during exercise.

Comparative table of beverage types according to osmolarity

Type of Drink	Osmolarity (mOsm/L)	Physiological Characteristics	Recommended Use for Football
Hypotonic	< 270	Concentration lower than that of plasma. Water is absorbed very quickly. Low energy contribution.	Extreme conditions (heat) or short efforts (<1h). Priority should be given to pure hydration.
Isotonic	270 - 330	Concentration similar to plasma. Optimal balance between water absorption rate and energy supply (carbohydrates).	Ideal for most matches and intense training sessions. Perfect compromise.
Hypertonic	> 330	Concentration higher than plasma. Slows gastric emptying. May cause water retention in the intestine (transient dehydration) and digestive disturbances.	Recovery only. Post-match to replenish glycogen stores. Avoid during exercise.

Understanding these mechanisms allows us to reject classic sodas or pure (hypertonic) fruit juices as match drinks, because they stagnate in the stomach and can cause nausea, while delaying actual rehydration.

Energy intake: the fuel of the match

Football is a mixed aerobic/anaerobic sport that relies heavily on glycogen stores (the storage form of carbohydrates in muscles and the liver). Repeated sprints and high-intensity actions aggressively deplete these limited reserves.

The drop in glycogen

Studies that directly analyze muscles show that, in a 90-minute match, fast-twitch muscle fibers (those used for sprints and explosive efforts) can almost deplete their glycogen stores. A sharp drop is often observed as early as the 60th–70th minute, which corresponds precisely to the point at which players run less fast and perform fewer sprints.

Consuming carbohydrates during a match won't replace all the glycogen lost—that's impossible—but it will protect the remaining reserves and maintain blood sugar levels to fuel the brain. This helps delay fatigue, both in the muscles and the nervous system.

Types of carbohydrates and optimal ratio 2:1

Not all sugars are created equal when it comes to exercise. The goal is to maximize the oxidation of absorbed carbohydrates without overloading intestinal transporters, which would cause digestive problems.

• Glucose and Maltodextrin: These carbohydrates use the SGLT1 transporter. This transporter saturates at approximately 60g of carbohydrates per hour. Maltodextrin, a glucose polymer, is particularly appreciated because it has a lower osmolarity than glucose for the same amount of energy, facilitating digestion and reducing the sickeningly sweet taste during exercise.

• Fructose: It uses a different transporter, GLUT5. The addition of fructose allows it to bypass the saturation of SGLT1.

• The 2:1 Ratio: Modern research recommends using Glucose (or Maltodextrin) + Fructose mixtures. A 2:1 ratio increases total carbohydrate absorption capacity to up to 90g per hour, compared to 60g for glucose alone.

For a football match, an intake of 30 to 60g of carbohydrates per hour is generally recommended to support performance without major digestive risk.

What is the difference between sports drinks and hydration drinks?

Sports drinks and hydration drinks do not have the same role, and the choice between the two depends mainly on the duration and intensity of the exercise.

Sports drinks are formulated to provide energy: they contain carbohydrates (often 30 to 60g per hour) and electrolytes to support prolonged or intense efforts, generally beyond 60 to 75 minutes, when glycogen stores begin to decline.

Hydration drinks primarily serve to replace the water and minerals lost through perspiration, with very little or no carbohydrates. They are best suited for shorter or moderate-intensity efforts, or situations where heat significantly increases perspiration.

In summary: one is there to fuel the muscles over time, the other to maintain hydration, and the duration of the effort is a key criterion for making the right choice.

This Mulebar blog post allows you to compare the compositions of the main hydration drinks or electrolytes on the market, go and form your own opinion.

Analysis of Mulebar drinks for football

Mulebar offers two powders for dilution, manufactured in France and compliant with anti-doping standards, each with a distinct purpose. If you've read the comparisons mentioned above, you'll easily see that they far surpass other brands on the market with more comprehensive formulas.

• Fuel for the match and muscle protection for preparation. The Sports Drink (Isotonic) is designed for competition: it provides the energy needed to last 90 minutes, BCAAs to maintain mental clarity until the final whistle, and bicarbonates to help muscles manage the intensity of sprints.

• Conversely, hydration drinks (electrolytes) contain almost no sugar but a massive dose of minerals (magnesium, potassium), making them a very effective weapon to avoid cramps without weighing down the stomach.

On the field, the winning strategy is to drink electrolytes the day before and the morning of the match to saturate your mineral reserves, as well as during training sessions during the week. Reserve the Energy Drink exclusively for the warm-up and the match, taking a few sips at each stoppage of play and at half-time to recharge your batteries. The major advantage of these products remains their natural composition which virtually eliminates any risk of stomach upset, a common problem with conventional chemical drinks.

The energy drink trap

A semantic confusion, fueled by aggressive marketing, persists between "energy drink" (for exertion) and "energy drink" (stimulant like Red Bull or Monster). This distinction is vital.

Composition of energy drinks

Unlike sports drinks, energy drinks are not formulated for hydration. They are characterized by a very high sugar concentration (often exceeding 10-12g/100ml), well beyond the recommended isotonicity (4-8g/100ml), high doses of stimulants: Caffeine (80mg to 300mg per can), Taurine, Glucuronolactone, Guarana, the presence of carbon dioxide and an acidic pH: Often very acidic to mask the sweet taste.

Why are they unsuitable for the terrain?

Consuming an energy drink before or during a match presents concrete physiological risks:

• Digestive Issues: Gas and hypertonicity slow gastric emptying. Liquid "remains in the stomach," causing bloating and acid reflux during intense activity.
• Glycemic "Yo-yo" effect: A massive intake of fast-acting sugar causes a sudden insulin spike. If consumed 30 to 45 minutes before exercise, this can lead to reactive hypoglycemia (the "crash") at the start of the match, with the player suddenly feeling drained of energy and shaky.
• Dehydration: High osmolarity can draw water into the digestive tract, worsening dehydration instead of correcting it. Furthermore, very high doses of caffeine can have a mild diuretic effect in unaccustomed individuals.
• Cardiovascular Risks: The combination of intense effort + competitive stress + high dose of caffeine/taurine can induce tachycardia and palpitations, unnecessarily increasing cardiac stress.

The paradox of Red Bull's sports marketing

The omnipresence of the Red Bull brand in world football (RB Leipzig, Salzburg) creates a dissonance. It is crucial to understand that the "Red Bull model" is a strategy for club ownership and talent development, not a nutritional prescription. Players at these clubs do not hydrate themselves with cans of Red Bull during matches. They consume specifically formulated isotonic drinks (often supplied by technical partners or prepared in-house), contained in bottles bearing the brand's logo for commercial visibility. Believing that drinking a can of energy drink improves football performance through imitation is a fundamental error.

Advanced Protocols and Strategies

Beyond the contents of the container, the consumption strategy (timing, dosage) and the use of specific ergogens can offer decisive marginal gains.

Caffeine: the legal energy boost

Caffeine is one of the most studied and validated substances for performance. It reduces the perception of fatigue and increases alertness.

• Effects on the footballer: Improved passing accuracy under fatigue, increased distance covered at high intensity, better responsiveness to the ball.

• Dosage: The effective dose is between 3 and 6 mg/kg of body weight. For a 70 kg player, this represents 210 to 420 mg. Note that lower doses (1-3 mg/kg) may be sufficient for the cognitive effect without the side effects (nervousness).

• Timing and Format:

  • Coffee/Beverage: Peak plasma concentration after 45-60 minutes. To be taken one hour before the match. Risk of gastric upset with liquid coffee.

  • Caffeinated chewing gum: Increasingly popular. Absorption through the oral mucosa is much faster (5-10 minutes). It's the ideal strategy for a substitute coming on or for a halftime boost without overloading the stomach with liquid.

• Sleep warning: Caffeine has a half-life of 4 to 6 hours. Consuming it during evening matches can severely disrupt post-match sleep, hindering recovery. Players should test their tolerance.

"Carb rinsing": why do players spit out their drinks?

A common image in television broadcasts shows players taking a sip of their drink, rinsing their mouth, and then spitting it out. This isn't wasteful, but a neurophysiological technique called " carb rinsing. "

• The Mechanism: The oral cavity contains specific receptors capable of detecting the presence of carbohydrates. Once stimulated, these receptors send an immediate signal to the reward and motor centers in the brain, "tricking" the body into thinking energy is arriving. This instantly reduces perceived exertion (RPE) and can improve performance during short or intense efforts.

• The Benefit: This technique is particularly useful when the intensity of the effort is such that drinking would cause gastric discomfort, or at the very end of a match for a final mental boost without the risk of bloating. It's a brain "hacking" strategy rather than a nutritional one.

The myth of Coca-Cola at halftime

In many locker rooms, Coca-Cola, often flat, remains a tradition at halftime or after the match.

• Analysis: Coca-Cola provides quick-acting sugar and caffeine, which can give a mental and blood sugar boost. However, its acidity (phosphoric acid) is harsh on the stomach, which is already weakened by exertion. Physiologically, a well-formulated sports drink is superior. Nevertheless, the "pleasure" and comforting aspect of the familiar sweet taste should not be completely disregarded from a psychological standpoint, provided it is well tolerated by the digestive system.

Ideal Hydration Timeline (Match Day)

To summarize, here is the optimal protocol for a match day:

Phase	Objective	Drink / Action
H - 4h	Pre-hydration	5-7 ml/kg of water. Check for clear urine.
H - 1h	Maintenance	Small sips of water or a waiting drink (fructose) to avoid hypoglycemia.
Warm-up	Activation	Possibility of chewing caffeinated gum (if tolerated).
Match (1st Half)	Compensation	150-200ml of isotonic drink at each significant stoppage in play.
Half-time	"Refueling"	250-300ml of isotonic drink + fruit gel or paste. Rinse mouth if nauseous.
Match (2nd Half)	Survival	Continue isotonic intake. Carb rinsing at the end of the match if exhausted.
Post-Match	Recovery	Drink 150% of the lost weight (if -1kg, drink 1.5L). Water rich in bicarbonates (St Yorre) + Protein/carbohydrate recovery.

 

Hydration for footballers is an area where physiological science, nutrition, and marketing intersect, sometimes for the better, often to create confusion. This article highlights that performance doesn't lie in the blind consumption of expensive commercial products or unsuitable stimulants like energy drinks, but in a thorough understanding of the mechanisms of hydration loss and replenishment. The key lies in anticipation (pre-hydration), precision (isotonic intake), and personalization (digestive tolerance). For coaches and writers, sharing this knowledge means giving players an invisible yet formidable weapon against fatigue.