In 30 seconds
- In the studies, competitive padel matches lasted on average from about 25 to almost 90 minutes, and a football match lasts 90. Beyond an hour, the reference is a drink with sodium and carbohydrates.
- In football, players sweat an average of 0.94 litres per hour, with about 800 mg of sodium. In tennis, the closest reference for padel, 0.5 to 3 litres.
- UEFA's experts advise 30-60 g of carbohydrates after the warm-up and the same again at half-time, and not losing more than 2-3% of body weight.
- At 43 °C, elite footballers sweated 2.48 litres per hour and covered 26% less high-intensity running than at 21 °C.
An isotonic drink for padel and football is worth it when the match goes beyond an hour or it is hot. It replaces the water and sodium you lose in sweat and gives you carbohydrates for the closing stages; in shorter matches without heat, water is enough 8.
Here is what each sport asks of you, how much to drink and how to plan before, during and after.
What a match asks of you
Padel and football have one thing in common: they are intermittent sports. You alternate short, intense efforts with pauses, often for an hour or more.
| Padel | Football | |
|---|---|---|
| Duration | On average, from about 25 to almost 90 minutes in competition | 90 minutes, plus the warm-up |
| Type of effort | Intermittent: the ball is in play 29-35% of the time | Intermittent: runs and sprints with pauses |
| Sweat per hour | In tennis, 0.5 to 3 litres | 0.94 litres on average; 0.5 to 2.5 litres |
| Sodium in sweat | On average, about 900 mg per litre of sweat | About 800 mg per hour, on average |
| Carbohydrates | If the match goes beyond 90 minutes or you play several in a row | 30-60 g after the warm-up and at half-time |
Sources: Mellado-Arbelo and Baiget, 2022; Kovacs, 2006; Barnes et al., 2019; Collins et al. (UEFA), 2021; Mosler et al., 2020.
- Padel. A systematic review brought together 12 studies with 203 players. The matches studied lasted on average from about 25 to almost 90 minutes, and the ball was in play between 29% and 35% of the time. Average heart rate was 66% to 86% of maximum: a mostly moderate effort 1.
- Football. A competitive match uses up around half of your glycogen, the carbohydrate store in your muscles. And players who start with little glycogen cover less ground 6.
How much you sweat
In a study of 1,303 athletes, footballers sweated an average of 0.94 litres per hour and lost about 800 mg of sodium per hour 5. UEFA's experts give a range of 0.5 to 2.5 litres per hour in men, rising with temperature 4.
For padel, the closest reference is tennis, the most studied racket sport for hydration. Players there lose 0.5 to 3 litres per hour, depending on the heat and the person 3. Each litre of sweat takes with it, on average, about 900 mg of sodium 8: you will find it in how much salt you lose when you sweat.
Padel: drink at every changeover
A study followed 12 veteran players, aged around 70, during a 90-minute padel session at 17-21 °C. They drank 900 ml, about 600 ml per hour, and lost only 0.49% of their body weight 2.
The weak point came beforehand: they arrived having drunk little. The authors advise 5-7 ml per kilo of body weight before playing and 150-200 ml every 15 minutes during the match 2.
In the heat, the tennis guidance is more demanding 3:
- Below 27 °C on the index that combines temperature, humidity and sun: more than 200 ml every 15 minutes.
- Above it, in hot and humid conditions: more than 400 ml every 15 minutes.
- Carbohydrates: a carbohydrate drink plus water when the match or session goes beyond 90-120 minutes.
In summer, on an outdoor court, your figure will be closer to the second. And if you play a tournament with several matches on the same day, an isotonic drink between matches helps you replace water, sodium and carbohydrates. If you are torn between an isotonic drink and electrolyte tablets, we explain it in isotonic drink or electrolyte tablets.
Football: what UEFA's experts advise
UEFA's expert group on nutrition proposes these guidelines for match day 4:
- Before: 5-7 ml of fluid per kilo of body weight in the 2-4 hours beforehand, until your urine is pale yellow.
- During: drink enough not to lose more than 2-3% of your body weight, without gaining any.
- Carbohydrates: 30-60 g at the end of the warm-up and the same again at half-time.
- In the heat: if fluid is the priority, 20-50 g of carbohydrates at each point, in a drink with 2-6% carbohydrates, and with sodium.
Does it show? In a running test that mimics football, players took a drink with 6.5% carbohydrates and electrolytes. They kept running 33% longer in the final part, to exhaustion, than with a placebo 6.
The German Nutrition Society applies this to football and tennis too: beyond 90 minutes, 30-60 g of carbohydrates per hour 8.
In the heat, everything changes
In one study, 17 elite footballers played two 90-minute matches: one at 21 °C and the other at 43 °C. In the heat they sweated 4.14 litres during the match, against 2.59 7.
They drank more, 2.6 litres against 1.1, and their weight loss was similar in both matches: 1.9% and 1.8%. Even so, in the heat they ran 7% less in total and 26% less at high intensity 7.
The lesson for your summer matches: in the heat you need to drink more and start earlier. We explain how to adapt in exercising in hot weather.
Football at 43 °C
The same match, with and without the heat
Your match plan
| When | Padel | Football |
|---|---|---|
| 2-4 hours before | 5-7 ml per kilo of body weight: about 350-490 ml if you weigh 70 kg | 5-7 ml per kilo of body weight, until your urine is pale yellow |
| During | 150-200 ml every 15 minutes, at the changeovers; more in the heat | Enough not to lose more than 2-3% of body weight, without gaining any |
| Carbohydrates | A carbohydrate drink if you go beyond an hour or play several matches | 30-60 g after the warm-up and the same again at half-time |
| In the heat | More than 400 ml every 15 minutes, as in tennis | 20-50 g of carbohydrates in a 2-6% drink, to prioritise fluid |
| Afterwards | Water and a meal with a little salt | The same; if you play again within 12 hours, 1.5 litres per kilo lost, with salt |
Sources: Lopes et al., 2024; Kovacs, 2006; Collins et al. (UEFA), 2021; Mosler et al., 2020.
To find out how much you sweat, weigh yourself before and after playing and add what you drank. We explain it in how to calculate your sweat rate. With that figure, you can fine-tune how much isotonic drink to have per hour.
Nitrus in your padel or football bag
Nitrus Isotonic is made up with a 25 g scoop in 400-500 ml of cold water. Each serving contains 15.1 g of carbohydrates, 195 mg of sodium and 148 mg of potassium. It adds calcium, phosphorus, magnesium, all 13 vitamins at 100% of the NRV, BCAAs, glutamine and taurine, with no caffeine.
| Preparation | Sodium per serving | Sodium per litre | Carbohydrates per serving | Carbohydrates per litre |
|---|---|---|---|---|
| 25 g in 400 ml | 195 mg | 488 mg | 15.1 g | 37.8 g |
| 25 g in 500 ml | 195 mg | 390 mg | 15.1 g | 30.3 g |
Each 25 g serving contains 0.488 g of salt (about 195 mg of sodium), 148 mg of potassium and 15.13 g of carbohydrates.
With 500 ml it works out at 3% carbohydrates, and with 400 ml at 3.8%: within the 2-6% that UEFA's experts propose for matches in the heat 4. Two servings during a 90-minute match give you about 30 g of carbohydrates and 390 mg of sodium. For your matches, in Tropical Punch flavour.
Riboflavin (vitamin B2), vitamins B6, B12 and C, niacin, pantothenic acid and folate contribute to the reduction of tiredness and fatigue. A varied and balanced diet and a healthy lifestyle are important.
It costs €19.90 for 20 servings. If you play several times a week, the Hydration Pack brings together two tubs and BCAAs for €53.90, with free delivery. You will find more options in Hydration & Energy.
Frequently asked questions
Is an isotonic drink good for playing padel?
Yes, if the match goes beyond an hour or it is hot: you replace water, sodium and carbohydrates at the same time. In shorter matches without heat, water is enough. In the studies, competitive matches lasted on average from about 25 to almost 90 minutes.
How much should you drink when playing padel?
As a guide, 150-200 ml every 15 minutes, using the changeovers. In hot, humid conditions, more than 400 ml every 15 minutes is advised in tennis. Weigh yourself before and after to fine-tune your own figure.
What should footballers have at half-time?
UEFA's experts advise 30-60 g of carbohydrates after the warm-up and the same again at half-time, as a drink, gel or food. In the heat, 20-50 g in a drink with 2-6% carbohydrates, to prioritise fluid.
How much does a footballer sweat in a match?
On average, 0.94 litres per hour, with about 800 mg of sodium, though it ranges from 0.5 to 2.5 litres depending on the person and the weather. In a match at 43 °C, elite footballers sweated 2.48 litres per hour.
Isotonic drink or water for a match of less than an hour?
Water, if it is not hot. Beyond an hour, the reference is a drink with carbohydrates and 400-1,100 mg of sodium per litre.
Sources
- Mellado-Arbelo O, Baiget E. Activity profile and physiological demand of padel match play: a systematic review. Kinesiology. 2022;54(1):51-61. View publication
- Lopes AJ, Campos MJ, Rosado F, et al. Analysis of hydration habits before and during a specific training session in male padel athletes aged over 65: physiological and psychological implications. Nutrients. 2024;16(20):3513. View publication
- Kovacs MS. Hydration and temperature in tennis: a practical review. J Sports Sci Med. 2006;5(1):1-9. View publication
- Collins J, Maughan RJ, Gleeson M, et al. UEFA expert group statement on nutrition in elite football. Current evidence to inform practical recommendations and guide future research. Br J Sports Med. 2021;55(8):416. View publication
- Barnes KA, Anderson ML, Stofan JR, et al. Normative data for sweating rate, sweat sodium concentration, and sweat sodium loss in athletes: an update and analysis by sport. J Sports Sci. 2019;37(20):2356-2366. View publication
- Williams C, Rollo I. Carbohydrate nutrition and team sport performance. Sports Med. 2015;45(Suppl 1):S13-S22. View publication
- Mohr M, Nybo L, Grantham J, Racinais S. Physiological responses and physical performance during football in the heat. PLoS One. 2012;7(6):e39202. View publication
- Mosler S, Braun H, Carlsohn A, et al. Position of the working group sports nutrition of the German Nutrition Society (DGE): fluid replacement in sports. Dtsch Z Sportmed. 2020;71(7-9):178-184. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
