Lesson 5: The Day Before Cricket

Why the Day Before Matters Most

Hydration isn’t just about what you do on game day — it’s about what you do before. In Australia’s summer, where temperatures frequently climb above 35°C arriving at a cricket match already dehydrated puts your performance, focus, and safety at serious risk.

By the time you're thirsty or cramping during play, it's too late. The key to staying at peak performance lies in building hydration the day prior.

💧 Recommended Water Intake – The Day Before

To prepare effectively for cricket in summer heat, aim for:

• At least 35–45 mL of water per kg of body weight across the day.

  Body Weight Recommended Intake

• 60 kg: 2.1 – 2.7 litres

• 75 kg: 2.6 – 3.4 litres

• 90 kg: 3.2 – 4.1 litres

This amount helps to top up fluid levels gradually without overwhelming your system. Spreading it over the day is key.

Whether you should train the day before a game of cricket depends heavily on your mindset and personality as a player. There’s no one-size-fits-all answer — what matters most is self-awareness and consistency.

Two Mindsets: Prepared vs Relaxed

🏋️‍♂️ The Prepared Player

Prepared players thrive on the feeling that they’ve done everything in their control to succeed. For them, hitting the day before a game isn't about fixing anything — it's about reinforcing confidence and adding one more layer to their preparation.

“I’ve done the work — one more hit gets me locked in.”

Recommendations:

• Keep it light. A short, focused session is better than an intense one.

• Avoid obsessing. Don’t fall into the trap of judging yourself based on how well you hit — this session is about rhythm and mindset, not results.

• Stay positive. If you’re having a bad hit, cut it short or shift the focus to visualization or movement drills.

The biggest risk for the Prepared player is going into game day with negative mental baggage from a poor net session. Always finish with something positive.

🧘 The Relaxed Player

Relaxed players perform best when they’re mentally free. For them, not training the day before helps them switch off and show up mentally fresh and focused on game day.

“I play my best cricket when I feel like I’ve had a mental break.”

Recommendations:

• Avoid cricket-specific training. Instead, go for a walk, spend time with friends, or do something completely unrelated to the game.

• Back your prep. Trust the work you’ve done earlier in the week.

• Stick to your rhythm. Avoid last-minute FOMO (fear of missing out) hits just because teammates are training.

This approach only works if you’ve committed to it and built a rhythm around it. It’s not laziness — it’s strategic mental recovery.

Be Consistent — But Be Format-Specific

While consistency is key, that doesn’t mean you can’t tailor your approach based on the format of the game:

• T20 / One-Day Cricket: These games often reward being sharp, decisive, and tuned-in. A short hit the day before can help players feel prepped.

• 2-Day / Long Format: Mental endurance and calmness are more important. Many players benefit from doing less and entering the game relaxed and unburdened.

“Personally, I needed a hit before T20s — but for 2-day cricket, I was better off chilling out and staying away from the game the day before.”

Final Thought: Commit to a Routine

The biggest mistake? Constantly switching approaches.

If you bounce between being ultra-prepared one week and relaxed the next, your results and confidence become unpredictable. Once you’ve figured out what works for you, commit to it and refine it — that’s how consistency is built.

Game Fuel: Why What You Eat the Day Before Cricket Really Matters

Elite cricketers understand that performance isn’t just built on training sessions — it’s built in the kitchen too. The food choices you make the day before a match play a major role in how well you perform both physically and mentally.

Crucially, I am not here to give you specific food advice. What we all enjoy eating and tolerate changes drastically from person to person. I just want you to be mindful that what you do eat is a contributing factor to your success or failure.

🔋 Food is Fuel — But Also Focus

It’s not just about energy. The right food can:

• Physically prime your body for high performance.

• Mentally prepare you by reinforcing routines and positive association.

• Boost confidence — when you feel fueled, you feel ready.

Think of eating well not just as nutrition, but as a ritual that gets your body and brain aligned for success.

🧠 The Psychology of Food & Routine

Creating a consistent pre-game nutrition routine helps lock in a mental state of readiness. When you eat the same type of meal — one you enjoy, one that fuels you — you start building positive associations:

“I eat this, I perform well.”

This kind of associative success becomes a cornerstone habit — much like putting on your match gear or your warm-up routine. It's part of your identity as a prepared player.

🥗 What Should You Be Eating?

To be match-ready, your day-before meals should be centered around:

1. Carbohydrates – Your Primary Energy Source

• Think: rice, pasta, sweet potatoes, whole grain bread, fruits.

• These refill your muscle glycogen stores, giving you endurance and energy on game day.

2. Protein – Supports Muscle Recovery and Stability

• Think: chicken, eggs, Greek yoghurt, tofu, legumes.

• You’re not just recovering from the week — you're stabilizing energy release and keeping hunger at bay.

3. Healthy Fats – Long-Lasting Energy and Brain Support

• Think: avocado, nuts, seeds, olive oil, fatty fish.

• These promote sustained focus and reduce inflammation.

📅 Sample Day-Before Meal Plan (for inspiration)

• Breakfast: Oats with banana, Greek yoghurt, and a handful of almonds.

• Lunch: Brown rice bowl with grilled chicken, veggies, and olive oil dressing.

• Afternoon Snack: Smoothie with berries, protein powder, and peanut butter.

• Dinner: Pasta with lean beef and tomato-based sauce, served with a side of greens.

• Hydration: Water throughout the day (refer to your hydration guide above).