Creating Exceptional Indoor Tennis

Keeping Hydrated

Keeping Hydrated

Many know that drinking plenty of water benefits you while playing tennis. Still, many players continue to have hydration-related problems.  From being “off” and not quite playing your best to painful heat cramps or heat exhaustion, there is a wide spectrum of symptoms related to inadequate or inappropriate hydration management that are commonly observed at tennis events when it is hot.

The three primary nutritional factors, related to keeping players hydrated, are water, electrolytes and carbohydrates.  These ingredients are also the nutrients that have the most immediate effect on performance.

Water

On-court sweat losses can be more than1-2.5 liters or 35 – 88 ounces per hour of play Any water deficit can have a negative effect on the player’s performance. This is because the player has progressive water deficit due to inadequate water intake and excessive sweat losses.

What to do

  • Drink plenty of water throughout the day
  • Drink water regularly throughout your match
  • Drink 12-16 ounces of water per hour
  • Drink at every changeover about 48 ounces per hour
  • After play, drink 150% of any fluid deficit

Electrolytes

Players lose far more sodium than chloride (salt) from sweating than any other electrolyte. Sodium and chloride losses are greater with higher sweating rates.  Excessive water consumption, combined with a large sweat-induced sodium deficit, can lead to severe hyponatremia (low blood sodium) a very dangerous situation. Even mild hyponatremia can give a player a sense of fatigue, apathy, nausea, or a headache.

What to do

When a player is in a hot environment, add some salt to your diet or eat high salt foods before and after you play.  Like salted pretzels, soups, cheese, tomatoes sauce, pizza and tomato juice.

Carbohydrates

Eat carbohydrates before and after play can help restore some of your body water reserves. – See more at: http://wildwoodracquetclub.olhblogspace.com/?p=565#sthash.26ZEoBim.dpuf

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