After each activity, or during intervals, I often tell my players to “go and get a drink.” Surprisingly, some of them respond, “I don’t need a drink!”

When I hear that, it signals to me that they might not fully understand the importance of hydration for peak performance (understandable for little ones, but it’s important still to teach them). Staying hydrated isn’t just a break—it’s a vital part of performing at your best. It’s about ensuring that you’re always ready to give 100%, rather than settling for less. In Hong Kong temperatures, dehydration in it’s worst case could even be fatal.

Sometimes, I think some of my players, regardless of age, believe that these hydration breaks are just for me to set up the next drill. So, I want to clear that up, with some information from Peak Performance and sports medicine experts.

Here’s why hydration is so important for athletes:

When we play or train, we aim to perform at the highest level. If we allow our performance to drop, we’re not improving at the best possible rate. Even mild dehydration can have significant physiological effects. For example, losing just 2% of your body weight (around 1kg for a 50kg person) can make everything feel harder and reduce performance by 10-20%. Losing 3-5% of body weight in fluid affects aerobic performance, reaction time, judgment, and decision-making—all crucial skills for footballers at their peak.

Essential Rules of Hydration from Peak Performance:

1. Start hydrated: Drink 10-12 ounces of water before you begin exercise to kick-start the process. It may feel like a lot, but practice makes it easier.
2. Stay hydrated during exercise: Aim to drink 3-4 sips every 10 minutes or 5-6 sips every 15 minutes to keep your body functioning at its best.
3. Water is sufficient for short sessions: If you’re exercising for less than 60 minutes, plain water will do the job. Longer efforts may need a carbohydrate boost.
4. For longer activities, aim for 5-7% carbohydrate in your drinks. You can mix this yourself by adding five tablespoons of sugar and a small pinch of salt to a liter of water.
5. Don’t be fooled by expensive sports drinks: A 6% sugar solution is just as effective as fancier options.
6. Temperature of the drink: Cold drinks aren’t absorbed faster than warm ones, but they often feel more refreshing, making it easier to stay hydrated.
7. Drinking doesn’t cause stomach problems: In fact, dehydration is what causes discomfort during exercise, so keep drinking!

What Happens Without Proper Hydration?

When you exercise, your body generates heat. To prevent overheating, your body cools down through sweat. But if you don’t replace the fluids lost through sweating, your blood volume decreases, leading to dehydration. This makes your heart work harder, increases your body temperature, and can lead to serious issues like heat stress, collapse, or even more severe consequences.

So now you know why I always say, “Go and get a drink!” It’s not just a break—it’s a crucial step in staying sharp and performing your best.