All professional footballers, including Wayne Rooney, know how important it is to keep hydrated. Hydration is a measure of how much water you have in your body. Water is one of the most important nutrients in your diet. You can survive for only a few days without water, although you can live for weeks without food.
When you're training or playing matches, you should aim to drink:
• at least 500ml one hour before you start.
• then drink 200ml (a typical glass) 15 to 20 minute before you start. This fluid in your system will be ready to replace sweat losses.
• aim to drink approximately 200ml of fluid every 15 to 20 minutes during training. In hot weather you may need to drink more than this.
• try to drink as often as you can during matches.
• Aim to drink during half time.
• drink immediately after the match to start replacing the sweat and energy you have lost during the match.
For more information, please speak to your coach.