courtSIDE Summer Tips to Stay Hydrated on the Courts Paul Tollefson, Head Tennis Professional
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t’s that time of the year again where summer temperatures in the Lowcountry can easily reach the mid-90s with heat indexes well into the 100s. Staying hydrated is not only crucial for your performance on the tennis and pickleball courts, but also important for your health. Dehydration can dramatically impact stress on the body and this process can significantly decrease performance. Dehydration of as little as 1-2 percent of body weight (only 1.5-3 pounds for a 150 lb. athlete) has been shown to reduce 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). There have been a number of cases of players not being able to finish matches due to dehydration at the highest levels all the way down to the local club player.
Here are a few tips you can follow during the hot summer months: 1. Aim to drink at least one 16-20 oz bottle of electrolyte enhanced sports drink at least an hour or two before the match/practice. Limit the number of caffeinated beverages you intake. 2. During every changeover, aim to drink at least 10-12 oz of water. If match play is expected to last more than an hour, a sports drink is a better option diluted with water. 3. Wear loose fitting and light clothing. Change shirts at least once per match/practice if possible. 4. Drink consistently, not just when thirsty. The body may be 2% dehydrated by the time thirst is experienced.
After the match/practice: 1. Drink at least one normal sized bottle of a sports drink. 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. 2. Try to get 10-20 grams of protein into your body with an hour after play as this will aid in recovery. Athletes increase their risk of heat illness as they become dehydrated. It is not uncommon for athletes to put themselves at risk for dehydration in as little as an hour of exercise. This can be even sooner if the athlete comes into the practice or match already dehydrated.
Signs of dehydration: 1. 2. 3. 4.
Congratulations to the Hampton Hall men’s 55 and over 3.5 team for winning the state championship in Hilton Head in May! Team members include George Knoske, David Kehres, Bob Church, and Brian Thomas.
16 | Summer 2022
Dry skin Rapid heartbeat or rapid breathing Low energy Dizziness
Of course, there are other forms of hydrating the body such as coconut water, fruits and veggies, and even milk. But at the end of the day, good old fashion water or Gatorade is what you should reach for before the match/ practice even starts. And when that Lowcountry sun starts to beat down in the sweltering summer months, do not wait to feel thirsty, it already too late!
