Sporting Football Club

Why is water so important?

Water is a vital component of the human body. Between 50-60 per cent of our total body mass is made up from water. In fact an average lean healthy man who weighs 70 kg contains roughly 42 litres of water.

And, to stay healthy, we need to maintain our bodies' water levels within quite narrow limits. The body can cope with deprivation from food for quite a number of days. But if we go without water for just 2-3 days we will begin to experience serious health problems due to dehydration.

What happens if we don't take in enough water?

Failure to take in enough water results in dehydration. There are quite several symptoms associated with dehydration. Their severity depends upon the level of dehydration, but even quite mild dehydration will have an effect on a Footballers performance

How do we lose water? 

Mild dehydration

If a person loses enough fluid to reduce their body weight by 1-2 per cent, they will start to experience the symptoms of mild dehydration.

The symptoms are:

Reduced alertness

Reduced concentration

Slower reaction times

Tiredness

Headaches

Feelings of nausea.

For a 70kg man, he would need to lose between 0.4-0.8 litres of water to begin to experience mild dehydration.

Don't trust your thirst to prevent dehydration

Don't rely on thirst to let you know how much you should drink during or after a training session. Thirst is not always a good indicator of your body's fluid levels and some people may not completely replace their fluid losses. If this continues over a period of days and exercise sessions these people may remain mildly dehydrated.

How to find out much fluid you need after a training session

The best way to discover your own fluid needs after an exercise session is to weigh yourself immediately before and after you have exercised. Since 1kg of lost body weight is equivalent to one litre of body fluid, you can easily calculate how much fluid you have lost.

For example, if you have lost 1.5kgs after an exercise session, you know that you will need to replace 1.5 litres of fluid. Even though you will have been drinking during your training session, you are still 1.5 litres short and will need to make that up.

Carbohydrate intake after exercise

It is always wise to drink before an exercise session. If you start in a dehydrated condition your performance will suffer. For runners, it is recommended that they drink about 0.5 litres of fluid two hours before exercising. They should then drink an additional 0.25 litres immediately before commencing their run 2.

How much should I drink during exercise?

Increased fluid loss starts as soon as exercise begins. It is recommended that players should take a drink every 10 to 20 minutes while exercising. You should aim for an intake of roughly 125mls to 250mls per drink. It is important to take a drink whether or not you feel thirsty (see don't trust your thirst, above).

As a guide, you should try to replace 80 per cent of the fluid you have lost as sweat while you are actually exercising in order to maintain optimum performance 4.

How much should I drink after exercise?

After an exercise session you should try to drink 1.5 times the amount of fluid you have lost  (You can find out how much this is by weighing yourself - see How to find out how much fluid you need after a training session). Often it is easier to divide this amount down into smaller amounts to avoid discomfort.

What is the best type of drink?

The best type of drink depends on the intensity and duration of the exercise session, your own personal preference, and economics. After all, the main goal is fluid replacement.

Exercise sessions - Up to 1 hour

For exercise sessions lasting less than one hour, which are of low to moderate intensity, water is a perfectly acceptable drink. If the exercise session is more intense, sports drinks may be a better choice 6,7 as they replace lost carbohydrate (for energy) and can be more rapidly absorbed.

Exercise session - Longer than 1 hour

For exercise sessions that last longer than 1 hour, and especially if the exercise is of high intensity, the goal should be fuel replacement as well as fluid replacement. Not only will dehydration be a concern, but low blood sugar levels and low glycogen levels also need correcting.

Sports Drinks

Sports drinks replace energy (carbohydrate) as well as fluid and sodium. Broadly speaking, there are three types of sports drinks: hypotonic, isotonic, and hypertonic.

Hypotonic drinks

Hypotonic drinks have a low osmolality. This means that they contain fewer particles of carbohydrates and electrolytes per 100ml of fluid than the bodies own fluids. As a result, hypotonic drinks are absorbed into the body more quickly than water. Carbohydrate content is less than 4 grams per 100ml.

Isotonic drinks

Isotonic drinks have between 4-8 grams of carbohydrate per 100ml of fluid and are similar to the osmolality of the body's own fluids. Therefore, isotonic drinks are absorbed at roughly the same speed as water. Generally speaking, these drinks are a good choice as they provide a balance between refuelling and dehydration.

Hypertonic drinks

Hypertonic drinks are not the drink of choice whilst you are actually exercising. They are more concentrated than the body's fluids and have a higher osmolality. They contain more than 8 grams of carbohydrate per 100ml of fluid. Because of this they are absorbed into the body more slowly than water.

Other drinks

Soft drinks and fruits usually contain high levels of carbohydrate: 9-20 grams per 100ml of fluid. This level of carbohydrate makes them hypertonic drinks. Since any drink with a carbohydrate content of more than 8 grams per 100ml is absorbed more slowly than water, these drinks are of little use for fluid replacement during exercise. In fact, drinking soft drinks can increase dehydration and make matters worse. However, if you dilute a soft drink by at least 50 per cent with water, it becomes "isotonic" and can be used.

Caffeinated drinks (for example tea, coffee and colas) are also not a good idea. The caffeine acts as a diuretic and actually increases the amount of fluid lost.

Key points to remember

Maintaining bodily water balance is crucial

All physical activity increases fluid loss

Symptoms of mild dehydration include headache, fatigue, nausea, reduced alertness and a deteriorating aerobic performance

Assess fluid loss by weighing yourself immediately before and after exercise. One kilogramme equals one litre of fluid

Drink half a litre two hours before exercising and 125 mls to 250 mls immediately before starting the session

For exercise sessions of moderate intensity lasting less than an hour, water is as good a choice as any

For exercise sessions of high intensity and/or lasting more than one hour, an "isotonic" sports drink is a good choice both during and after the session

Standard soft drinks and fruit juices are not a good choice during exercise sessions as their high carbohydrate content reduces fluid absorption and may increase dehydration

Avoid caffeinated drinks e.g. colas, tea, coffee etc as caffeine has a diuretic effect and will increase fluid loss.

A young Footballers diet should be based around high carbohydrate foods, where 60% of the total energy intake should be from carbohydrate sources, between 12-15% from protein, and 25-30% from fat. The carbohydrate intake should be modified if a player is injured or ill, to around 50% of total energy intake. Young footballers who are training regularly should have a daily target of 8-10g of carbohydrate per kg of body weight (e.g. player with 40kg of body weight = 40 x 8g = 320 g per day.

A diet that is high in carbohydrate and fluids, moderate in protein and low in fat will give athletes enough calories and nutrients to grow, train, and compete. Below are some suggestions of recommended meals, snacks, and foods to avoid before, during, and after games.

Pre-Match

Recommended

Water

Moderate portions

Bread Rolls

Bananas

Fruit juice

Muffins

Sports drinks

Not Recommended

High fat foods

High protein foods

Sweets

Chocolate bars/ Doughnuts

Hot Dogs

Chips/fries

Crisps

Fizzy or carbonated drinks   

Note 1 Guidelines for water

All footballers should drink water before, during, and after exercise.

Before exercise: Drink ¼ Litre (10-14 oz) cold water 1-2 hours before game. Drink ¼ Litre of cold water 10-15 min. before activity.

During exercise: Drink small amounts of cold water every 15 minutes.

After exercise: Drink as much cold water as needed to quench thirst.

N.B. - Thirst does not indicate when an athlete needs to re-hydrate, if an athlete is thirsty then they are already de-hydrated, the trick is to monitor your consumption to avoid dehydration and thirst.

Breakfast  

Recommended

Cereal (without sugar)

Bread Rolls

Waffles

Muffins

Skimmed Milk

Fruit Juice

Water

Oatmeal

Wholemeal Bread

Not Recommended

Bacon

Sausage

Toast with egg or cheese

Whole milk

Pop Tarts

Fizzy or Carbonated drinks

Croissants

Lots of butter or margarine

Lunch

Recommended

Baked potato & chilli

Bread Rolls

Vegetables

Salads

Yogurt/Milk Shake (skimmed or low fat)

Pasta (careful of high fat sauces)

Cheese pizza

Lean ham

Turkey/Chicken sandwich (brown or wholemeal bread)

 Fruit

 Not Recommended

Burgers

Chips/fries

Apple pies

Fried fish

Fried chicken

Meat pizza

Fizzy or carbonated drinks

Mashed potato & gravy

Lots of butter or margarine

Biscuits

Hot dogs

Mayo and cheese

Note: The night before a match the boys should try and get a good night’s sleep

In today’s society image is everything, a fact not lost on the manufacturers of sporting footwear. It is thus unsurprising that many footballers may spend hours in sports shops selecting their football boots and training shoes based upon their appearance, rather than

on the practical grounds of comfort, fit and function. The more fortunate of footballers may be contracted to wear a certain Manufacturers boots, however, these boots may not the best choice for their feet and they may need to have orthotics (foot supports)

inserted to correct any perceived ‘biomechanical imbalances’, and to make them wearable. Despite insuring their feet for huge sums of money, many footballers give very little attention to their feet, often hiding them away until they begin to hurt. Yet, a few minutes care now may mean avoiding days, weeks, or even months lost through injury later on. In a full career a footballer can cover over 300,000km on the training ground and football pitch. Through the appropriate selection of footwear and by having high personal

standards of foot hygiene, the player can prevent injury and maximise his playing time.

When selecting a pair boots the most expensive, or most attractive, is not

always the best. Selection of the most appropriate boot should be based upon

the criteria listed below and is best performed in the afternoon when the foot

may have swollen slightly. You should always have your feet measured prior to

choosing a boot or training shoe. Not only do your feet both lengthen and

widen with age, but different manufacturers have slight sizing variations that

may influence your choice.

This most important part of a player�fs equipment must perform a number of

functions. It must:

 be comfortable;

 give good support and stability;

 be flexible;

 afford good grip and allow traction;

 distribute the load and decrease impact shock;

 provide protection against direct trauma (a kick from an opponent,

contact with the ball); and, allow the player to perform.

A number of considerations should be taken into account when selecting

footwear:

 the footwear should be suited to the players foot type (specialist

advice may be needed);

a gap of between 5-10mm between the tip of the longest toe and the

tip of the shoe is considered to be the ideal;

the toe box should be deep enough to accommodate the forefoot to

prevent the boot rubbing the tops of the toes;

the boot should fit cosily at the heel and instep;

the tongue should be well padded;

with laces tied, the foot should feel supported and comfortable; and,

leather or fabric uppers (as appropriate) which are breathable, are

considered the best.

In addition to being conscious of the type of stud (screw-in round, screw-in

blade, moulded round, moulded blade), one should also be aware of the

position of the stud on the sole of the football boot. By changing to a different

brand of boot players can experience problems resulting from unfamiliar

pressures onto the sole of the foot.

Players are ill advised to start a game having not previously worn the boots

they are to play in, this may again lead to unnecessary injury. They should first

wear them in training for several, progressively increasing, short periods

(approximately 20 minutes) before wearing them in a match situation. It may

pay to soak them in water prior to wearing them the first time, and use shoetrees/

stretchers/paper to �emould�f the boot. Players should always wear the

most appropriate type of boot for the surfaces upon which they are playing

(wet or dry, grass or artificial).

Boot care is also essential. The boot should be cleaned immediately after use,

dried naturally (not by artificial heat), and treated with a suitable nourishing

agent. An unnaturally dry boot impairs its flexibility and may cause abrasions,

or blisters, at points of contact.

The skin on the sole of the foot is highly specialised and adapted to perform a

number of important functions. To protect the foot against the stresses of standing,

walking, running, twisting, turning, and landing from a height, the

skin is much thicker on the sole of the foot than on any other part of the body.

This thicker skin provides resilience against friction and localised trauma, and

is relatively impermeable to water. The foot also has to receive many incoming

sensory signals that help us to move and balance over a wide variety of

surfaces, hard and soft, wet and dry. It is beneath the superficial outer layer

of skin (the epidermis) and within the deeper layer (the dermis), that the vital

blood and nerve supplies, hair follicles and sweat glands are found. It should

apparent that in order to perform the player must take great care of the skin

overlying the deeper structures of his feet.

Within a mans foot are some 250,000 sweat glands producing around about

50mls of sweat a day. Foot odour occurs when this perspiration from the feet

intermingles with the bacteria within the football boots/training shoes. The

resulting mix if not challenged can lead to skin and nail complaints. It is

recommended that the following procedures are adopted by all players:

the use of nylon football socks should be discouraged, alternatively

cotton socks should be worn underneath football socks to absorb

sweat, reduce friction and improve the fit and comfort of the

footwear;

clean socks should be used daily for every training session/match;

non-slip shower �esandals�f should be worn in �ewet areas�f;

the feet should be washed daily with soap (washing should be

performed carefully and quickly, no soaking) and rinsed thoroughly

thereafter;

the skin should be dried gently and thoroughly (particularly the web

spaces between the toes);

foot powder may be applied;

delaying for a few minutes before putting shoes back on can be

beneficial;

try to avoid wearing the same footwear everyday (it can take over

24 hours for the shoes to dry out);

the sharing of towels with other players should be discouraged.

Blisters

Blisters may occur at any site of friction between the skin and an external

source. Typically it is ill-fitting shoes, inappropriate footwear for the task being

performed, or poorly applied plasters/strapping/bandage that are the main

offenders. Blisters develop when superficial layers of skin separate and fill with

serous fluid (sometimes blood); these may burst, leave a painful, raw exposed

area and create a risk of infection.

To help prevent/reduce the incidence of blister formation the following

strategies may help:

socks should be inspected for rough, worn, damaged areas;

footwear of the correct �elast�f, width and length fitting must be worn;

check the inner sole is intact and lift it up to check that the stud

fixation within sole is not sharp;

studs should be of even height (level on a flat surface);

laces must be tied with the appropriate amount of tension (the foot

must not slide around inside the boot and impair stopping, starting

and stability);

new footwear must be introduced progressively (starting at 20

minutes),

boots should be worn in training before trying them out in a game;

protective tape, skin-care pads (�eSecond Skin�f), or Vaseline (smeared

over the sock) may be applied to potential sites of friction prior to

training/playing;

the most appropriate boot for the prevailing surfaces/conditions must

be worn.

All players should be encouraged to report areas of redness that appear post

training. Should a blister be sustained its management is very much governed

by whether or not the skin is �ebroken�f. If the skin is unbroken the area may be

cleansed with an antiseptic solution. For training and match situations, a zinc

oxide tape, a skin-care pad, or the application of a cotton-backed tape,

followed by a foam pad with a hole cut to the size of the blister, may be

applied. Fluid-filled blisters may be punctured and drained via hypodermic

needle and syringe, prior to the application of a protective dressing. If the skin

is broken the risk of infection will be heightened. The wound will need to be

managed with the use of antiseptics and sterile dressings and monitored

carefully. In all instances players are advised to consult a qualified medical

practitioner. Players should be advised that no clinical proof exists as to the

effectiveness of soaking the feet in �eskin hardening�f substances e.g. potassium

permanganate.

Calluses and Corns

Calluses are formed as a result of excessive friction and pressure creating

areas of hard skin. Ill-fitting footwear, structural abnormalities within the foot,

or biomechanical abnormalities, may predispose a player to this skin

thickening. Typically, a callus has a thick, yellowish, oval appearance and is

found underneath the forefoot and on the tips and tops of the toes, usually

causing only mild discomfort.

Treatment involves identification and modification of the cause of the

excessive friction and pressure. Hard skin may be treated by the use of

moisturisers such as lanolin, or medicated discs and plasters, which can be

purchased from a chemist. Trimming, or paring, of the skin by a chiropodist

may be necessary. Should there be a biomechanical problem the player should

seek the assistance of a physiotherapist, or a podiatrist who may need to

construct an orthosis to alleviate the problem.

Corns