Hydration for tennis players

    Playing tennis, especially in hot weather conditions, without a proper hydration increases the risk of heat illness that can include heat cramps, heat exhaustion, and more seriously, heat stroke.

    While playing in the heat, the body's primary cooling mechanism comes from sweating. A normal player, regardless of sex, can sweat between 0,5 and 2,5 liters per hour.

    Thirst is not an adequate stimulus for hydration. Before perceiving thirst a player can lose as much as 1,5 liters of water, therefore proper hydration requires drinking before you are thirsty and hydrating before playing tennis. For a good hydration the player must start drinking fluids the night before and early in the day before the match. While playing he must drink during every changeover, even if he is not thirsty.

    During periods of heavy sweat loss, replacing sodium becomes important. Salt pills are not recommended as they irritate the stomach and intestine. Therefore, the player should salt the foods more heavily and use a sport drink to replace electrolytes along with water.

    To avoid hydration problems use a similar routine (as described bellow) before, during and after practice/match.

    Before play:

• Drink fluids often throughout the day
• Drink half a liter of water about an hour before play
• Prepare at least two liters to drink during play

    During play:

• Drink four to eight normal swallows during every changeover.

    After play:

• Immediately begin to replace fluid, electrolytes and carbohydrates with water, sport drinks, and food.
• Consider adding salt to your food and/or drinks if sweat losses were extensive.

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