TENNIS: Hydrate Before, Hydrate During, Hydrate After

June 16, 2022

Last week I wrote an introductory article about tennis and sun. This article specifically focuses on hydration. Hydration is important!

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate your joints. Water is necessary for overall good health. (1)

Dehydration of as little as 1-2 percent of body weight (only 1.5-3 pounds for a 150 lb. athlete) reduces performance. Dehydration of 3 percent or more of body weight increases a tennis player’s risk of heat-related illness (heat cramps, heat exhaustion, or heat stroke). For every percent of body weight lost during play, an athlete’s core body temperature can rise by 0.5 F. This results in the athlete’s heart working harder by 3-7 beats per minute at the same work rate. (2)

SIGNS OF DEHYDRATION

(3)

Not only do you lose water when you sweat, but you also lose electrolytes.

What are electrolytes?

Electrolytes are minerals essential to your health. They help carry electrical signals that power your nerves and muscles, maintain your blood’s proper pH, and balance fluids in your body.(4)

Are You at Risk?

Some people are at higher risk of dehydration. Including:

1) People who exercise at a high intensity (or in hot weather) for too long.

2) People who have certain medical conditions (kidney stones, bladder infection), are sick (fever, vomiting, diarrhea), are pregnant or breastfeeding, are trying to lose weight, or aren’t able to get enough fluids during the day.

3) Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration. It doesn’t send signals for thirst. (1)

“High-intensity exercise reduces tennis shot accuracy… acute mild dehydration may reduce the distance and accuracy of the shot, along with the distance judgment . (5)

HYDRATION GUIDELINES (2)

Before Practice or Matchplay

Drink at least 16-20 oz. of water (one standard bottle), or electrolyte-enhanced sports drink two hours before the tennis practice or match play.

During Practice or Matchplay

Drink 4-8 oz. (4-8 normal swallows or 1.4-1.2 a regular size bottle) for a light to medium sweater and 8-16 oz. (8-16 normal swallows or a 1.2-3.4 full regular size bottle) for a heavy sweater of water or electrolyte-enhanced carbohydrate fluid every changeover during practice or match play (32-60 oz. of fluid per hour).

An electrolyte-enhanced carbohydrate beverage is a better option if practice or matchplay is longer than 60 minutes.

After Practice or Matchplay

Drink at least one regular-size bottle (20 oz.) of electrolyte-enhanced carbohydrate sports drink per pound of body weight lost within two hours. Replace between 120-200 percent of body weight lost per exercise session. It is also helpful to consume some protein to help aid recovery. 10-20 grams of protein within 30 minutes of practice or matchplay will help speed recovery.

Adding extra sodium to the beverage will also speed rehydration by allowing the athlete to drink more fluid and retain more fluid in the system.

1. FamilyDoctor.org https://familydoctor.org/hydration-why-its-so-important/

2. USTA Sports Science https://www.ustaflorida.com/usta-sport-science-tennis-hydration-dehydration-tips/

3. Gatorade Performance Partner https://performancepartner.gatorade.com/resources/resource/recognize-dehydration

4. Pedialyte https://pedialyte.com/dehydration-symptoms-causes

5. Journal of Strength and Conditioning Research. https://www.researchgate.net/journal/The-Journal-of-Strength-and-Conditioning-Research-1533-4287

editor@518tennis.com