What to Drink Before a Match for Energy and Optimal Performance

October 23, 2025 •

6 min read

Proper hydration is a cornerstone of optimal athletic performance, with dehydration by as little as 2% of body weight proven to hinder athletic reaction times and decision-making. Knowing what to drink before a match for energy is crucial for any athlete aiming to perform at their peak and avoid fatigue or cramping.

Quick Summary

This guide outlines the best hydration strategies and specific drink recommendations for athletes preparing for a match. It covers the roles of carbohydrates and electrolytes, compares commercial versus homemade options, and provides a clear timeline for optimal fluid intake. It is essential for understanding pre-game fuelling.

Key Points

Pre-Match Hydration Strategy: Start hydrating 2-4 hours before the game with water or an electrolyte drink to ensure full absorption.
Carbs and Electrolytes: For intense or long matches, sports drinks replenish glycogen stores and balance electrolytes lost through sweat, which is more effective than water alone.
Homemade vs. Commercial: Homemade sports drinks offer a customizable, natural, and cheaper alternative to store-bought options, allowing you to control sugar and ingredients.
Avoid Energy Drinks: Commercial energy drinks are not designed for sports performance and contain high levels of sugar and stimulants that can cause a crash and other negative side effects.
Natural Boosters: Consider drinks like beetroot juice for improved blood flow, or watermelon juice for hydration and muscle soreness benefits.
Test During Training: Never try a new drink or hydration strategy on game day. Test all new pre-match rituals during your training sessions to see how your body reacts.
Listen to Your Body: Pay attention to your energy levels, sweat rate, and environmental conditions to fine-tune your personal hydration strategy.

Why Your Pre-Match Drink Choice Matters

What you consume in the hours leading up to a match directly impacts your energy reserves, hydration status, and mental focus. The right beverage can provide a sustained energy release, replenish electrolytes lost through sweat, and ensure proper fluid balance. This prevents performance-degrading issues like fatigue and muscle cramps. The goal is to top off glycogen (stored carbohydrate) levels, which are the primary fuel source for high-intensity activity, and to be fully hydrated before stepping onto the field.

The Role of Carbohydrates and Electrolytes

For sports lasting more than 60-90 minutes, or for high-intensity, stop-and-go sports like soccer or basketball, relying on water alone is often insufficient. Sports drinks contain a carefully formulated mix of water, carbohydrates, and electrolytes, primarily sodium and potassium. The carbohydrates (typically 6-8%) provide a quick source of energy, while electrolytes help regulate nerve and muscle function and enhance water absorption. Drinking a fluid with sodium and glucose activates a specific transport mechanism in the small intestine that helps the body absorb fluid faster than water alone.

Timing Your Pre-Match Hydration Strategy

The timing of your fluid intake is almost as important as the type of drink. A well-planned hydration strategy starts well before the match begins to give your body ample time to absorb the fluids and excrete any excess.

2-4 hours before: Consume 10-20 ounces (300-600 ml) of water or an electrolyte drink. This allows for proper absorption and minimizes the need for bathroom breaks right before or during the game.
30-60 minutes before: Have a final, smaller drink of about 8 ounces (227 ml) to top off your hydration. For longer or more intense matches, a sports drink during this window can provide easily digestible carbohydrates to prevent fatigue.

Homemade vs. Commercial Sports Drinks

While commercial sports drinks are convenient, many athletes prefer homemade alternatives to control sugar intake and ingredients. Here's a quick comparison:


Feature	Commercial Sports Drinks	Homemade Sports Drinks
Carbohydrate Content	Typically 6-8% solution; provides quick energy	Variable, depends on ingredients (e.g., honey, juice)
Electrolyte Balance	Scientifically formulated balance of sodium, potassium, etc.	Can be customized but requires careful measurement of salt
Ingredients	Often contain artificial flavors, colors, and sweeteners	Made with natural ingredients (e.g., fruit juice, sea salt)
Cost	Higher cost per serving due to branding and manufacturing	Significantly cheaper, using common kitchen ingredients
Taste Customization	Limited to available flavors	Fully customizable to personal preference
Portability	Ready-to-go bottles or powders, very convenient	Requires pre-mixing and carrying in a bottle

For a homemade electrolyte drink, a simple and effective recipe can be made with basic ingredients. Combine 2 cups of water, ½ cup of orange juice, 2 tablespoons of lemon juice, and a small pinch of salt. The orange juice provides natural carbs and potassium, while the salt adds crucial sodium. You can also add a teaspoon of honey or maple syrup for additional carbohydrates.

What to Avoid Before a Match

Just as important as knowing what to drink is knowing what to avoid. Carbonated sodas and high-sugar energy drinks should be avoided, as the bubbles can cause bloating and the high sugar content can lead to a rapid spike and subsequent crash in blood sugar levels. Many commercial energy drinks also contain excessive amounts of caffeine and other stimulants that can cause anxiety, headaches, or an irregular heartbeat, and are not designed for rehydration. For some athletes, caffeine can also cause gastrointestinal distress. Stick to beverages designed for athletic performance to avoid these negative side effects.

Alternative Hydration Sources

In addition to traditional sports drinks, other options can contribute to energy and hydration.

Coconut Water: Known for its high potassium content and natural electrolytes, coconut water is a good source of hydration. However, it is lower in sodium than traditional sports drinks, so it may need supplementation for high-sweat activities.
Beetroot Juice: Rich in nitrates, beetroot juice can increase blood flow and oxygen delivery to muscles, potentially improving endurance and performance. It's a natural option for a performance boost.
Tart Cherry Juice: Studies have shown that tart cherry juice has anti-inflammatory and antioxidant properties, which can help reduce exercise-induced muscle damage and soreness. It's a great choice for both pre-match preparation and post-match recovery.
Watermelon Juice: Watermelon is highly hydrating and contains the amino acid citrulline, which may help with muscle soreness and endurance.

Conclusion

Choosing the right pre-match drink is a simple yet highly effective way to gain a competitive edge. By focusing on a balanced intake of fluids, carbohydrates, and electrolytes, athletes can ensure they are properly fueled and hydrated for peak performance. Whether you opt for a scientifically formulated sports drink, a natural alternative like beetroot juice, or a custom-made concoction, a strategic hydration plan is essential for maximizing energy, endurance, and mental clarity. Remember to practice your strategy during training, not just on game day, to find what works best for your body.

For more nutritional guidance, consult a sports dietitian.

Choosing the Right Pre-Match Drink

Timing is Key: Drink fluids starting 2-4 hours before the match and top off 30-60 minutes prior.
Sports Drinks for Intensity: Opt for sports drinks containing 6-8% carbohydrates and electrolytes for high-intensity or long-duration events.
Natural Alternatives: Consider options like beetroot juice or watermelon juice for their performance-enhancing properties.
DIY Drinks: Make your own electrolyte drink with water, fruit juice, and a pinch of salt to control sugar and ingredients.
Avoid High Sugar & Caffeine: Stay away from carbonated sodas and high-caffeine energy drinks that can lead to crashes and other negative side effects.
Personalize Your Strategy: Experiment with different drinks during training to see what your body tolerates best.
Stay Hydrated Daily: Consistent hydration is crucial; monitor urine color to ensure you are well-hydrated throughout the day.
Listen to Your Body: Adjust your intake based on individual sweat rates and environmental conditions like heat and humidity.

FAQs

Question: Should I just drink water before a match? Answer: Water is essential, but for matches lasting over 60-90 minutes or involving intense effort, a sports drink containing carbohydrates and electrolytes is recommended to prevent fatigue and support performance.

Question: When should I drink a sports drink before a game? Answer: It is best to have a sports drink 30-60 minutes before a game. For longer events, you can sip a sports drink during the warm-up and throughout the match to maintain energy.

Question: Are commercial energy drinks the same as sports drinks? Answer: No, they are different. Energy drinks typically contain high levels of stimulants like caffeine and sugar, which can cause negative side effects, while sports drinks focus on replacing lost fluids, carbohydrates, and electrolytes for physical performance.

Question: What's a good natural energy drink alternative? Answer: A homemade blend of coconut water, a little fruit juice, and a pinch of salt provides natural electrolytes and carbohydrates. Watermelon or beetroot juice are also great options.

Question: Why should I avoid carbonated drinks before a game? Answer: Carbonated drinks can cause bloating, an uncomfortable feeling, and are not effective for rapid rehydration. They can also lead to gastrointestinal distress during exercise.

Question: Can caffeine help with performance before a match? Answer: Some athletes use caffeine for a cognitive boost and enhanced performance. However, doses should be carefully monitored, and timing is important, as it can cause stomach upset or other side effects in some individuals. Always test during training first.

Question: How can I tell if I'm properly hydrated before a match? Answer: A simple way to check hydration is to observe your urine color. It should be pale yellow, similar to lemonade. If it's darker, you are likely dehydrated and need to increase your fluid intake.

Frequently Asked Questions

Water is essential, but for matches lasting over 60-90 minutes or involving intense effort, a sports drink containing carbohydrates and electrolytes is recommended to prevent fatigue and support performance.

It is best to have a sports drink 30-60 minutes before a game. For longer events, you can sip a sports drink during the warm-up and throughout the match to maintain energy.

No, they are different. Energy drinks typically contain high levels of stimulants like caffeine and sugar, which can cause negative side effects, while sports drinks focus on replacing lost fluids, carbohydrates, and electrolytes for physical performance.

A homemade blend of coconut water, a little fruit juice, and a pinch of salt provides natural electrolytes and carbohydrates. Watermelon or beetroot juice are also great options.

Carbonated drinks can cause bloating, an uncomfortable feeling, and are not effective for rapid rehydration. They can also lead to gastrointestinal distress during exercise.

Some athletes use caffeine for a cognitive boost and enhanced performance. However, doses should be carefully monitored, and timing is important, as it can cause stomach upset or other side effects in some individuals. Always test during training first.

A simple way to check hydration is to observe your urine color. It should be pale yellow, similar to lemonade. If it's darker, you are likely dehydrated and need to increase your fluid intake.

For some athletes, milk can cause digestive issues if consumed too close to exercise. It is generally recommended as a post-game recovery drink due to its protein and carbohydrate content, rather than a pre-game energizer.