Hydration Is the Foundation for Athletes —Everything Else Builds From It
As the world’s best soccer players prepare to compete across North America—including here in Vancouver—there’s a renewed focus on what drives athlete performance at the highest level.
Speed. Endurance. Precision. Decision-making under pressure.
But behind it all is something more fundamental: hydration.
We spoke with Heather Ramsbottom, Coach and Owner of PI Training, to explore how hydration supports performance—and how these same principles translate beyond elite sport.
Over 25 years of coaching experience, Heather has seen hydration evolve from a simple recommendation into a more nuanced performance strategy.
But the foundation hasn’t changed.
“If you’re not drinking enough water, nothing else really matters.”
At higher levels of performance, hydration becomes more individualized. Factors like intensity, duration, environment, and even personal physiology all play a role.
It can be complex—but it starts with something simple: consistency with water.
Why Hydration Matters More in High-Intensity Sport
In a sport like soccer—where athletes are constantly moving, sprinting, and making split-second decisions—hydration isn’t optional. It’s essential.
“It’s very, very important—for preventing cramping, for performance, for mental focus.”
Hydration directly supports:
- Endurance — sustaining energy from start to finish
- Muscle function — enabling contraction and reducing cramping
- Cognitive performance — sharpening reaction time and decision-making
Even mild dehydration can compromise both physical output and mental clarity—especially in high-pressure moments.
Pre-Game, During, and Post-Game: Athlete Hydration Is a System
For elite athletes, hydration isn’t reactive—it’s planned.
-
Pre-Game: Arriving Ready
Preparation starts hours before play begins.
Athletes focus on entering competition already hydrated. One of the simplest indicators?
Urine color.
“If it’s light, you know you’re in a good place.”
In the lead-up, water is often paired with electrolytes to support fluid absorption and prepare the body for exertion.
-
During Play: Small, Consistent Intake
Unlike daily life, athletes have limited opportunities to hydrate mid-game.
The strategy is simple—but intentional:
- Sip frequently when possible
- Balance hydration, electrolytes, and fueling
- Water and electrolytes help replace what is lost through sweat
- Liquid carbohydrates provide energy to sustain performance
- Avoid overly sugary drinks that can slow fluid absorption
Heather highlights a common misconception:
“Some drinks fuel you—but that doesn’t always mean they’re hydrating you.”
Understanding that distinction—between hydration and fueling—is critical at high levels of performance.
-
Post-Game: Recovery Begins Immediately
After intense exertion, hydration shifts from performance to recovery.
Athletes focus on:
- Replenishing lost fluids
- Restoring electrolytes
- Supporting recovery alongside proper nutrition
This is especially important during condensed schedules, where recovery time is limited and performance must be repeated.
-
Off-Days: The Missing Piece
Perhaps the most overlooked element of hydration is what happens between games.
“If your daily hydration isn’t consistent, you’re already leaving performance on the table.”
Off-day hydration ensures athletes return ready—not trying to catch up.
What the Rest of Us Can Learn from Elite Athletes
While most people aren’t competing at this level, the principles still apply.
The key takeaway:
Consistency beats complexity
For most individuals, hydration doesn’t need to be complicated:
- Water is typically sufficient for workouts under 60 minutes
- Electrolytes become more relevant during longer, higher-intensity efforts
- Daily habits matter more than short-term fixes
“People often look for the quick fix—but it really comes back to what you’re doing every day.”
Start Simple: Build the Habit First
Rather than chasing trends, Heather recommends focusing on what’s measurable and repeatable.
A practical starting point:
- Use urine color as a general hydration indicator
- Gradually increase water intake if needed
- Build hydration into daily routines (morning, meals, workouts)
The goal isn’t perfection—it’s consistency.
A Final Thought: Performance Starts Long Before the Moment
Hydration isn’t something you fix in a single moment—it’s something you build over time.
Whether it’s elite sport or a demanding day at work, hydration plays a quiet but important role in how we perform, focus, and recover.
At every level, the principle is the same:
Drink water consistently. Build the habit. Then refine from there.
About Heather Ramsbottom
Heather Ramsbottom is a coach and co-owner of the Performance Institute in Vancouver, where she has spent over 25 years working with athletes and clients of all levels. With a background in Human Kinetics and a focus on precision-based training and nutrition, Heather specializes in helping individuals improve performance, build strength, and develop sustainable habits.
Alongside her husband, Steve, she has helped grow the Performance Institute into a long-standing, community-focused training facility dedicated to personalized coaching and long-term results.
Learn more about Heather and her work at Performance Institute.
