How Do You Stay Hydrated For Tennis?
So, how do you stay hydrated for your tennis match? Drink plenty of water, of course! But, is that it? No, how much and when you should drink water is also important. What about sports drinks? Are they better for you than water? Why? Lots of questions, so let’s get down to the answers. It’s important to remember that everyone is different, and hydration levels will vary for weight, body type, intensity, weather, and many other factors. Everyone should adjust as necessary to what meets the needs of their own body.
Hydrating Before a Match
We want to make sure we have fluids in our body before a match begins. An average person should drink 12-20 ounces of water before a match or practice session.
Hydrating During a Match
Maintaining our fluid levels is actually pretty difficult to do comfortably during a match. Using a consistent method during the match combined with proper pre and post match hydration should be sufficient to maintain a healthy hydration level while keeping your body temperature better regulated, which is all key to keeping your performance up.
Again, it is important to remember everyone is different and has different hydration needs. If you sweat a normal amount, drinking roughly 4-8 oz of water every 15 minutes or so (every changeover is about right) is recommended. For people who sweat a bit more, 8-16 oz is the way to go.
Hydrating After a Match
While drinking fluids before and during a match are crucial, the reality is you’ve almost certainly still lost some body weight due to the activity. Replacing the weight with fluids and certain electrolytes, specifically sodium, within 2 hours of the end of your match or practice session is important. Drinking a 20 oz sports drink for every pound lost is recommended. Adding some protein within 30 minutes of the activity’s conclusion will also help speed your recovery.
Should I Hydrate With Water or a Sports Drink?
Water should be a part of any hydrating schedule, but there is a place for sports drinks as well. As noted above, drinking a sports drink can help replenish your electrolytes, as well as body fluid, and you may even find some with protein in it as well. Drinking these after a match can be helpful.
Does that mean you shouldn’t drink it during a match? Not at all. The thing to keep in mind is how many carbohydrates are in a drink. You need the carbohydrates to be positively effective, but too much can be a negative on your body (and tummy!). Keep the carbohydrates (including electrolytes) under 48 grams for a 20 oz bottle for a fair guideline.
Why Do I Need To Stay Hydrated?
Your body needs regular hydration in order to function, so you should always carry at least water in your tennis bag. Water itself makes up about 60% of your body weight. It is vital to your survival, from assisting in the regulation of your body temperature (which can increase significantly during a match if not managed) to the flow of your blood. Every organ, tissue, and cell in your body depends on water for one reason or another.
Staying hydrated not just to survive but to thrive will allow you to play any sport to your fullest potential. Staying hydrated allows you to maintain your strength, power, and endurance.
What Happens If I Become Dehydrated?
Becoming dehydrated will sap you of your abilities. It can lead to minor issues such as fatigue, confusion, and irritability, as well as major health problems such as dizziness, fainting, and even organ failure (in extreme cases). From an intense athletic workout you can lose a significant part of your body weight due to dehydration.
Signs Of Dehydration
There are signs to dehydration that can help you limit the damage it can do to you. Some things to watch for: Dry skin, dizziness, rapid heartbeat, rapid breathing, sunken eyes, low blood pressure, darker urine, low energy, and headaches are all signs of dehydration.
Are There Other Forms of Hydration?
Of course there are other ways to hydrate besides water and sports drinks. You can consider coconut water, milk, and even fruits and veggies to aid in hydration.
At the end of the day, good old fashioned water with some sports drink is the hydration tool that works the most consistent with the least downside such as sugar intake. While other drinks can and do hydrate you, consider all of the positives and negatives before choosing which one is best for you. And remember to follow a hydration schedule that promotes healthy fluid, electrolyte, and body weight replacement.
