It is also useful to drink immediately before a game. Players can learn to tolerate up to 5 ml per kg during the warm-up. Opportunities to consume fluid during the game should be optimized. Ideally, players should consume fluid every 10-15 minutes. If rules of the game prevent this practice, players may be able to find ways that work within the regulations.
Players drink more pleasant-tasting sports drinks than plain water.
Sports drinks have the extra advantage of providing energy in situations where liver and muscle glycogen stores are likely to be depleted. Post-match rehydration is an important part of recovery. Use drinks containing substantial amounts of carbohydrate and salts. Avoid excessive intake of alcohol. Players should practice the strategies in training so they can implement them successfully in competition.