You should start to hydrate in the days before a match. Technically, if you're in season for volleyball, you should be hydrating all the time for practice, games and tournaments. When you are hydrating for an upcoming match, start by taking in fluids the night before and all day the day of a game. Hydrating will keep your body running smoothly, keep your energy up and help keep your muscles from cramping. You will know you are well hydrated when your urine is light in color.
During a match, hydration can help to maintain your energy. As mentioned earlier, you should drink sports drink during a match. The calories from the drink will help give you energy as well as replace the potassium and sodium you've lost. Water alone cannot provide what your body needs.
Drinking a whole bottle of water at once is not the best way to deliver hydration to the body. It is recommended that you drink 4-8 ounces of fluid every 15 minutes during activity. This means that during each time out, you should take a few swallows of water. Spreading out your intake in this way will allow you to avoid the feeling of being waterlogged and will allow your body to metabolize the fluid throughout the match.
