Pre & Post Game Rules

Game Nutrition

Before the Game

Start and stay hydrated

Start hydrating 24 hours prior to your game/training

2–3 hours before the game/training: Drink 400–600 ml of water or sports drink

During active warm-up: Drink another 240 ml — about 8 gulps


During the Game

Stay hydrated and fuelled

Drink 150 ml at shorter breaks, and more during halftime and quarter breaks

Be sure to get 30-60 grams of carbs per hour (for exercise >1 hour) or 45-90 grams of carbs per hour (for exercise >2 hours) to help delay fatigue and improve performance

Stay in your hydration zone by drinking 400-800ml of water or sports drink each hour (if you sweat more drink more)

Consume a sports drink with sodium, especially in hot and humid conditions


After the Game

To start your muscle recovery, consume foods/fluids with carbs and protein within 30 minutes after exercise

Consume light snacks/beverages every 15–60 minutes in the early recovery phase

Sports drinks and carbohydrate/protein rich foods make convenient and portable recovery foods

Be prepared! Pack snacks in your gear bag