Tennis is an intensely physical sport, and dehydration has been shown to significantly hinder performance. A proper intake of fluid and sodium intake is necessary to avoid muscle cramps and develop early fatigue.
Players should consume fluids according to thirst and take water breaks every 20 minutes, preferably before matches, in order to replenish electrolytes (primarily sodium) lost through sweat.
Water
Athletic performance requires athletes to drink water throughout a match as their bodies sweat out vital fluids. Staying hydrated after breaks in play can be particularly crucial, making rehydration essential.
Dehydration is an issue for tennis players as it reduces exercise performance and increases heat illness risk. Therefore, it is critical that they consume sufficient amounts of fluid prior to and following games which last more than 90 minutes in order to stay hydrated and keep up performance levels.
An effective tennis hydration strategy includes drinking plenty of water throughout a match – before, during and between changeovers – as well as preloading with sodium using Precision Fuel & Hydration’s 1500mg/l electrolyte supplement to avoid early fatigue, dehydration and cramping by maintaining higher sodium concentration in their bloodstream.
Another way to boost hydration during a match is to consume carbohydrates prior to starting, as this can increase muscle glycogen stores and aid the body in absorbing and retaining water more effectively. Furthermore, carbohydrates-rich foods provide energy boosts while delaying fatigue onset.
Drink water frequently to stay hydrated during a match and maintain an uninterrupted supply of fluids into your bloodstream, rather than drinking large amounts at random intervals as this could lead to involuntary dehydration and cause digestive distress.
Athletes should use weight measurements before and after practicing or competing to estimate their fluid loss, using body mass (BM) measurement scales to take body measurements before exercising and subtracting post-exercise BM from pre-exercise BM to obtain an estimated fluid loss rate that can then be used by coaches or trainers to develop personalized practical hydration schedules for players they are working with. This approach provides them with insight into what methods will best help their charges.
Sports Drinks
As you’ve probably observed, most professional tennis players carry around bottles of orange or pink liquid during matches. These drinks contain electrolytes to replenish any electrolyte losses during gameplay, provide energy boost and keep them focused throughout a match.
As a tennis match progresses, players may lose as much as 2.5 L of fluid through sweating. While sweating helps regulate body temperature and muscle function, too much sweat can lead to fatigue in the form of decreased performance and even fatigue. One way of combatting this fatigue is supplementing with CHO-electrolyte drinks before, during, and after tennis matches; according to research (Bergeron et al. 1995a). Players using such drinks experienced significantly less decline in performance after multiple matches than those not using such drinks (Bergeron et al. 1995a).
Before selecting a sports drink, it’s essential that you read its label to verify it contains enough sodium. Doing this will stop your kidneys from producing excessive urine output and aiding quicker recovery after games.
Sports drinks should contain not only electrolytes to replenish lost supplies but also carbohydrates to provide energy during a game or match. Carbs help support muscle function and sustain effort through each match; without enough carbs for energy intake during matches, players could see significant decrease in performance at later points of fatigue and cramping.
Some experts advise players to drink a CHO-electrolyte solution with the aim of reaching a blood sugar concentration of approximately 2.0 g/dL for optimal energy supply, and may prevent dehydration during long exercise in hot environments.
Some players opt to consume high salt foods like salami, cheese and pretzels in the days preceding an important match in order to prevent hyponatremia, an alarming drop in blood sodium levels that can result in headaches and nausea – and in extreme cases even lead to coma or death. This strategy works effectively.
Fruits & Vegetables
Tennis is an intensely physical and demanding sport that demands a great deal of coordination and energy from its participants. Play typically comprises bursts of intense activity followed by recovery periods; competition play can last several hours at a time and may test your stores of carbohydrates (glycogen). Carbohydrates provide fuel for intense physical exertion during intense exercise; therefore athletes should consume a meal rich in carbohydrates and proteins before competition to maximize performance while preventing dehydration.
Eat plenty of fruits and vegetables every day to maintain an appropriate carb intake. Fresh produce contains essential vitamins and minerals that support overall health, immune function and tissue repair – recommended amounts for active individuals should range between 2.5-3 cups daily.
Vegetables are an excellent source of dietary fiber, which has been shown to reduce cholesterol and blood sugar. Furthermore, vegetables contain minimal fats and provide energy-rich fuel for the body. Nutritionally packed options such as leafy greens, peas, carrots, squash and sweet potatoes make up some nutritious vegetable sources.
tennis players should strive to eat a well-rounded diet that includes carbohydrates and fluids as well as healthy fats and proteins in order to maximize muscle recovery and repair. Protein is especially essential in this regard – experts advise eating 1-1.2 grams per kilogram of bodyweight each day from foods such as meat, poultry, fish, tofu beans and nuts as sources of essential proteins.
Fats can provide energy for tennis players, though not as their sole source. Athletes who consume too little fat could experience vitamin deficiencies or reduced immune function; healthy fats found in avocado, olive oil and fatty fish help decrease inflammation while improving heart health and assisting in the absorption of fat-soluble vitamins.
Even though adequate hydration during a tennis match is of critical importance, many athletes still suffer from dehydration. The good news is that good hydration habits can be formed at any point during one’s life; thus it’s never too late to start drinking water and providing our bodies with essential vitamins.
Energy Drinks
Young tennis players tend to underestimate the significance of proper hydration. Research shows that dehydration impairs performance and increases risk of heat illness. Junior tennis players may be especially at risk due to limited access to water during training and competition as their perception of thirst may not be as accurate (14).
Recent research demonstrated that young tennis players, despite hearing about the importance of proper hydration during practice sessions and attending lectures on its necessity, fail to drink enough. Participants attended a hydration camp where they received information regarding hydration in form of lectures; prior and post practice they measured body mass index (BM), reported any symptoms of heat illness during training sessions and their WLR was measured.
Although some players prefer energy drinks during a match, they generally are not as hydrating as water. Sports drinks contain lots of sugar which can add extra calories that cause dehydration; additionally, their electrolyte levels do not compare favorably to what can be found in water (16). It is therefore advised that players hydrate via water rather than energy drinks during tennis matches (16).
Studies examining aerobic activity tend to focus on continuous aerobic activity rather than intermittent activities like tennis. Tennis matches and tournaments tend to last longer than practices, and may become extremely hot or humid as matches progress (17). Travel related to tournaments may also have an effect on hydration status (17).
Water should be consumed regularly to help lower the risk of dehydration and enhance performance, but other fluids should also be consumed to combat dehydration and improve performance. Most people know what their recommended daily water and electrolyte intakes should be, however there may also be benefits from other beverages like coffee, tea, diluted fruit juice and dairy products (18).
Consume small amounts of liquid frequently during a game by setting a timer or carrying around a water bottle and taking regular sips throughout the match. As well as drinking water, it may be wise to consume foods rich in sodium such as salami, cheese, pretzels and beetroot (beets) to supplement lost sodium levels.