Halftime Hydration and Nutrition Strategies for Peak Performance

As you push your body to the limit during a match, halftime becomes a crucial period for recharging and optimizing performance. Effective halftime hydration and nutrition strategies can make the difference between finishing strong and hitting a performance plateau.  

Our Nutrition Calculator is a useful tool that can help you plan the nutrition you will need for matchday! 

In this blog, we will explore key tips and recommendations to ensure you achieve peak performance during the second half. 

Hydration Matters

Hydration at half time is critical in replacing the fluids lost since the start of the match. During the break, any fluids should be taken on board gradually and, at a minimum, they should meet your thirst levels.  
Electrolyte balance is also very important at half-time. It is vital to replace the essential minerals, such as sodium and potassium, lost through sweating to prevent fatigue and the risk of cramping. To get the most minerals on board in the short break, it would be ideal to use electrolyte tabs in your water.  

Nutrition for Sustained Energy

Half-time is a great period for taking on foods that will give you a great boost in the closing minutes of the match. The main priority here is easily digestible carbohydrate sources to replenish glycogen stores – these can come in the form bananas and dried fruits as well as energy gels, energy chews and energy bars.  

PRO TIP:
It is advised that the routines you find for your half-time hydration and nutrition should be well practiced prior to matchday and you should test any products you wish to use in training to make sure they work for you and don’t make you feel unwell.