Coach & Nutritionist Molly Aloia, MS
Thirst Trap
Section / Genre: Chemistry
Hydration is a rather individualized topic—it’s more than just H2O. Proper hydration includes water plus electrolytes, with an emphasis on sodium. Electrolytes are charged minerals that conduct electricity when dissolved in water; they help maintain proper plasma osmolarity, enable nerves to fire, muscles to contract, and cells to function properly. The main electrolytes are sodium, potassium, chloride, calcium, magnesium and phosphate. During a tennis match, the loss of cellular sodium is often what leads to cramping. Tennis players can lose between 0.5-3.0 L of water per hour. The amount of sodium lost through sweat depends on the temperature, pre-match hydration status, age, gender and physical fitness. Basing hydration off thirst levels is the wrong measurement; by the time our thirst mechanism kicks in, we are already dehydrated. Being properly hydrated enables our bodies to stay thermoregulated, which optimizes our performance while mitigating the deleterious effects of dehydration. Follow these helpful hints for maintaining ideal hydration and adequate electrolyte levels before, during and after a sweat-soaked battle on the tennis court.
Day Before Match
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Drink liquids consistently throughout the day. That includes water, of course, but also homemade and store-bought electrolyte drinks, watermelon juice, and so on.
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Aim for 85–100oz of liquids in total
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Include key electrolytes (sodium, potassium, magnesium) in water and in meals, either by adding supplements or by counting the salt content naturally found in what you consume—or a combination of the two!
2–3 Hours Before Match Begins
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Drink 16–20 oz of water + electrolytes (sodium is key) to boost blood volume prior to exercise, and to mitigate the loss of blood volume that happens during match play (it’s easier for the body to absorb fluidsand electrolytes at rest than during exercise)
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Eat a moderate-sized, moderately salty meal (sodium helps the body retain fluids)
15–30 Minutes Before Match Begins
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Sip 4–8 oz of an electrolyte drink, or mixture of coconut water + water.
During the Match
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In order to avoid cramps and fatigue, aim to lose no more than 2% of your body weight in unreplaced fluids.
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At every changeover (~15 minutes), drink 6.7–10oz of liquids. The low end of that range is known as the “gastric emptying rate,” the speed at which the contents in the stomach are transferred into the small intestine. In dry, temperate conditions, drinking more than 6.7oz may leave you feeling water-logged. The upper end of that range is what’s necessary to replace fluids in hot, humid conditions.
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Avoid drinking any more than 10oz of liquid within 15 minutes. Less blood flow is directed to the stomach during exercise, and you won’t be able to digest it that quickly!
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Try homemade electrolyte drinks: coconut water with a pinch of pink salt is a favorite. Or consider commercial hydration mixes such as LMNT, Redmond Re-Lyte and Precision Hydration. Both replenish sodium, potassium and carbs. Carbohydrates (glucose) enhances water transportation in the intestines, which assists with the absorption of electrolytes into the bloodstream.
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Bananas, oranges, energy gels, and best of all—dates!—are excellent mid-match snacks. Avoid drinking plain water with no food or supplements during longer, sweaty matches—it can lead to hyponatremia (low sodium).
If You Start to Cramp
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Pickle juice! Pickle juice! Pickle juice! (not pickleball). The acetic acid in pickle juice can reduce muscle cramping in as little as 85 seconds. Just 2.5 oz of pickle juice should do the trick. Static stretching for 15-20 seconds will also assist in relieving muscle cramps.
Post-Match Recovery & Rehydration
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Following a match, your goal is to rehydrate and replace lost electrolytes, so you can recover faster.
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The best post-match recovery drinks are those rich in electrolytes such as sodium and potassium, along with some carbs and protein. If you consume dairy products, chocolate milk checks all the boxes!
Before we conclude, let’s talk about beer
Can you have a beer before your match? That depends on what you’re hoping to get out of it. Alcohol is a diuretic, meaning it increases urine output and can lead to dehydration. It also impairs coordination, reaction time, and focus, all of which are critical for high-level tennis. What about after the match? you wonder. Well, unfortunately, alcohol slows down rehydration and recovery, delays muscle repair by interfering with muscle protein synthesis, increases inflammation and may worsen soreness. It also interferes with the absorption of amino acids, vitamins (especially B vitamins), and minerals needed for tissue repair. And alcohol can damage the gut lining, which further reduces nutrient uptake. Still not convinced? Alcohol lowers testosterone levels (especially in men), a hormone crucial for muscle repair and growth. It increases cortisol (a catabolic hormone), which can break down muscle and impair muscle recovery. If you're in a multi-day tournament, drinking beer after a match can impact your performance the next day and increase the risk of injury. But if you really want a beer or cider after a match, you can always disregard the science and enjoy the pint!
See Page X for a compendium of Courterly-recommended “Watering Holes.”