The most important thing in your kit bag is your water bottle! The body is made up of 60% water, so it’s important we replace what we lose when out in the middle.
On the market these days there’s a vast number of drinks to take into your fixtures, from isotonic drinks to smart water. But what should you really drink during your workouts?
Let’s Look A Little Closer…
- If you’re officiating up to 60 minutes, you’ll only really be needing water.
- If you’re refereeing longer than an hour, it might be worth grabbing a sports drink to get the extra calories and electrolytes lost during the session.
So with all that’s on offer, where should we look?
Simple water is the best way to go, however, if you want a natural option that’s a little tastier, try adding a slice of orange, lemon, lime, grapefruit, a few mint leaves, or even cucumber to your water to liven things up.
Keep Hydrated Throughout Matchday!
This is the best way to avoid binge drinking and leaving yourself with that feeling of water swaying in your stomach just before you blow the first whistle. The rule of little and often is the one to follow to ensure you not downing water pre-match. A good rule of thumb is to aim to drink 2 litres of water daily.
Quick Tip
A good way to do this is to get a 2 litre bottle and draw lines on it for every hour between 9am and 4pm, by being at each line every hour you’ll have no problem drinking you way through the bottle.
Your body has great ways to let you know you need a drink:
- Feeling thirsty? Drink!
- Urine yellow? Drink!
Pre-Match
It’s okay to drink coffee before a fixture. Just be sure to leave enough time between your drink and kick off to hit the bathroom. Hot drinks increase bowel movements, and let’s be honest, we don’t want to have to run to the toilet mid-match.
Post-Match
We need to be replacing what we’ve lost during our fixture. Shakes, isotonic drinks and smart waters work for sure, but why not try making your own? Don’t worry about the sugar, as your body can consume 40% of your daily allowance of glucose post-match.
- 5 teaspoons sugar
- 2 teaspoons natural honey
- 1/3 teaspoon salt
- 1 teaspoon lime juice
- 750ml of water
Use warm water the sugar and honey will dissolve quicker then put it in the fridge.
What Can We Do On A Non-Matchday?
What better way to help you roll out of bed in the morning for that dreaded early meeting or that 7 am fitness session, than a delicious breakfast you go to sleep excited about! Overnight oats recipes are all over the likes of Pinterest and Instagram at the moment, and we want in.
This quick, simple recipe is not only flavoursome; it’s versatile, can be done on a budget and is pretty good for you too. Although this breakfast is carb-fuelled, it’s slow releasing meaning you’ll be fuller for longer and will stop you reaching for those sugary snacks before lunchtime. It’s also great fuel to have before a workout or training session.
It only takes 5 minutes to whip up and is prepared the night before – so why not give it a go? The list is pretty endless as to what toppings / fruit to use, so we’ve gone with our favourite:
Blueberry & Banana Overnight Oats
Serves: 1
Prep time: 5 mins
Ingredients
50g raw porridge oat
250g natural yoghurt (any flavoured or Greek yoghurt will work too, you can use half yoghurt / half milk for a runnier consistency, or soy / almond / coconut milk for a vegan version)
Handful of Blueberries
Half a banana, chopped
Optional extras
Vanilla extract or honey for added flavour
Any kind of nuts for an added crunch
Method
Take your bowl or jar and do a small layer of oats, followed by a small layer of yoghurt and repeat until you have used it all. Add chosen toppings, cover and leave to chill in the fridge overnight. The oats will have absorbed the yoghurt/milk and when you are ready to eat, mix it all together and it should be deliciously creamy. Add more fruit on top if desired. Enjoy!
At The Third Team I work individually and in collaboration with different professionals where I have developed workshops and 1-2-1 sessions associated with Resilience and Mental Toughness Development to help referees. The workshops and 1-2-1 sessions are interactive, where referees are encouraged to open up and share their experiences to help themselves and each other.
Feel free to contact me if you’d like to know more about my workshops or 1-2-1 sessions and how I could help you or your officials.
Best Wishes,
Nathan Sherratt
Referee Educator & Managing Director of The Third Team
Nathan Sherratt
Nathan Sherratt, Referee Educator, Resilience Trainer and Managing Director of The Third Team. A Mental Toughness Practitioner based in County Durham, North East England.