Your body is flooded with water. But when you exercise, you lose a lot of that water. You have to make sure that you put it back or your body won't function as well.
So how do you know how much water to drink and when to drink it? The answer will probably surprise you. You should drink water all the time. You can have eight to ten glasses of water a day and it wouldn't be too much. And don't wait until you're thirsty. When you feel thirsty it means your body is already short of water. So before a soccer match, drink some water. On every break, drink some water. After the game, drink some water. Your body will thank you, and you'll have a lot more energy for the game.
A lot of players like to drink sports drinks, and as long as you don't drink too many of them, they'll be just as good as water. Many of them also have electrolytes, which your body loses when it sweats. So they put that back in your body, which is nice. They're also full of water. Soda is not a good idea because it's full of sugar, has very little replenishing value, and the carbonation might make you uncomfortable when you run.
Water Means Energy!
Most people don't know it, but if you don't have enough water in your body, you tend to be tired and cranky. So next time you're in a bad mood, try drinking a couple of bottles of water. There's a very good chance you'll be happier and have a lot more energy to boot.
For one day, keep track of exactly how much you drink. If you have a soda, that's 12 ounces. If you have a big water bottle, that's probably around 20 ounces. A glass of orange juice at breakfast might be about 8 ounces. Add them up and see how well you're doing at keeping your body supplied with liquids.