Keeping Your Players Hydrated

As a grassroots or youth football coach, your focus is often on tactics, technique, and keeping sessions fun. But there’s one area of player care that often goes under the radar: hydration.

You’ve probably reminded your players to bring a water bottle or encouraged them to “grab a drink” mid-session. But beyond that, how much do you really understand about why hydration matters, what it looks like when it’s done well, and how it could be impacting your team’s performance?

Why Does Hydration Matter in Youth Football?

Hydration affects every system in the body, including the ones your players rely on most during training and matches.

❖ Energy and stamina: Even a small drop in hydration (just 2% of body weight) can lead to fatigue and slower running speed.

❖ Muscle function: Dehydrated muscles are more likely to cramp and tire quickly.

❖ Focus and decision-making: Lack of fluid affects the brain too. Dehydrated players are more likely to lose concentration or make poor decisions on the pitch.

❖ Recovery and injury risk: Hydration helps remove waste products from the muscles and keeps joints and tissues healthy. Poor hydration = slower recovery.

Did you know that many youth and grassroots players start training or matches already dehydrated, especially in hot weather or after a busy day.

Hydration v Rehydration: What’s the Difference?

Hydration is all about keeping the body’s fluid levels topped up and drinking before as well during activity.

Rehydration is about restoring lost fluids and drinking after training or matches to help the body recover.

Both are important, but they require different strategies:

Hydration means little and often throughout the day and session.

Rehydration means replacing what was lost, often including electrolytes, especially after intense sessions.

So, What Can You Do as a Coach?

Here are ten simple tips you can start using in your team environment...

► Don’t wait for players to feel thirsty
Thirst isn’t always reliable, especially in younger children. Encourage drinking early and often.

► Schedule water breaks
Include short, regular hydration breaks every 20–30 minutes, especially in warm or high-intensity sessions.

► Hydration is a routine, not an afterthought
Mention hydration in your team talk. Make it part of your warm-up or cool-down checklists.

► Encourage pre-session drinking
Aim for 500ml of fluid 2–4 hours before training or matches. Players shouldn’t turn up thirsty.

► Make fluids accessible
Encourage players to bring their own bottle, and have water or drinks available if possible.

► Use the Pee Test
Teach players (and parents) the pee colour check. Download our free Pee Test chart which you can stick on the wall in your team's dressing room, or toilet, to help players stay aware of their state of hydration, or dehydration. Click Here

► Adapt for the weather
On hot or humid days, increase the frequency of drink breaks. In cold weather, remind players to drink even if they don’t feel thirsty.

► Think about fasting or cultural practices
During events like Ramadan, adjust session intensity and help players hydrate before and after fasting hours.

► Keep it simple
For most youth sessions, water is enough. For longer or more intense activities, low-sugar squash or a homemade sports drink (with a pinch of salt) can help.

► Role model good habits
If you talk about hydration, plan for it, and follow through consistently, your players will start to take it seriously too.

A Healthier, Sharper, and More Resilient Team

Helping your players stay hydrated won’t just reduce cramps or fatigue, it can improve their decision-making, boost their confidence, and support their long-term development.

Best of all, it doesn’t require fancy equipment or scientific expertise. Just a bit of awareness, a consistent routine, and some simple changes to how you run your sessions.

So next time you’re planning training, remember: hydration isn’t a bonus, it’s part of the game.

Want To Learn More About Hydration?

Check out our full Hydration For Performance course on the MiMentor Platform, which is available for just £5, or it's part of the full MiMentor subscription, which provides access to all o ur online CPD courses for coaches dedicated to learning...

CLICK HERE FOR MORE DETAILS