Hydration

Maintaining optimal hydration is essential for Match Officials, who often cover significant distances under physically demanding conditions. Even mild dehydration of as little as two percent can impair both physical and cognitive performance, two critical components of effective officiating.

Hydration Guidelines

Pre-Exercise:

• 5 to 7 ml/kg in the hours before
• E.g., 85kg Match Official = 425-595 ml.

During Exercise:

• 150 to 250 ml every 15-20 mins.

Post Exercise:

• 1.5 litres of fluid to be consumed for every 1kg of body weight lost due to sweat.

Monitoring Hydration:

• Hydration status can be monitored by examining the colour of urine, as highlighted in the chart below.