Top 10 tennis hydration and nutrition tips

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Published: January 18, 2020

It sure seems like tennis has taken over the world by storm. It’s one of the most popular sports worldwide with dozens of important events taking place all year long. But you don’t have to become a pro player to get the maximum benefits of playing tennis! All you have to do is grab a racket, put on your best outfit, and hit the nearest court. But before you do that, take a look at our best tennis hydration and nutrition tips that will help you get the best out of your workouts.

The countdown of the top 10 tennis hydration and nutrition tips

For the best results, we suggest you don’t just pick and choose the tips you like and disregard the rest. Include all of these tips in your workout regimen and the progress is going to be noticeable. And like all the best personal trainers in Dubai would tell you, tennis is one of the best sports for people of all ages and fitness levels, and making sure you have the right approach can greatly help the matter.

A tennis racket on court.
It’s always a good time to take up tennis for the first time.

1. Always have a sacred trifecta in your tennis bag

Tennis players have very short intervals between two matches for recovery. That’s why they always carry three things with them: water, a sports drink, and a ‘quick’ source of carbohydrates. When all you have are less than 24 hours between two matches, you need to pay immediate attention to hydration. And that’s achieved with the three things we suggest you always keep with you.

2. Incorporate protein for muscle repair

Protein is mandatory even in regular life, where you are not partaking in an intense cardio workout and physical activity. But the more active you are, the more will your muscles need to be repaired with protein. Make sure protein takes up a large part in your post-match snacks and prepare your body for future growth.

3. Hydrate your body 1 hour before the match

Think of it like this – if you are thirsty during the warm-up, your body is already dehydrated. That’s why tennis players are advised to drink 12-16 oz. of water before even stepping foot on the court. And this is just the beginning of your efforts to properly hydrate your body. Not only should you drink water often throughout the day, but there’s also a precise amount of fluids to intake during the match.

Drinking water - important part of tennis hydration and nutrition.
Do not let yourself feel thirsty.

4. Don’t forget about tennis hydration and nutrition once the game starts

From the moment warm-up begins until the last match point, you want to keep working on maintaining your body’s hydration and nutrition. That’s why you should drink 4-8 oz. of water during the game itself. As for the nutrition part, remember the good old protein bars that were mentioned a few paragraphs ago. They will be your best ally during the game.

5. Keep in mind the fluid and electrolyte balance – Important tennis hydration and nutrition tip

This is where your post-match activities really come into the focus. If there’s one thing that’s certain it’s that you will lose a lot of electrolytes during the game, and we all know how important electrolytes are. And if you don’t, you will want to learn all about it. That’s why you need to replace the ones you lost by being mindful of hydration after the game. A good way to know whether your body is hydrated enough is by monitoring your urine color. If it’s light yellow or almost clear, consider yourself on a good path.

6. Limit caffeinated beverages

Or better yet, avoid them completely. Caffeinated beverages like tea and coffee will only add to fluid loss through the loss of urine. These beverages act like diuretics, which is why their consumption should be limited on the match day.

7. Eat quickly digestible food

Any list of tennis hydration and nutrition tips could not have been complete without mentioning the foods that are to be eaten. When it comes to the match day, it’s advisable to eat meals that will be digested easily. That means you need to aim for food which isn’t too high in fat and fiber, but high in one other thing.

A sandwich.
A turkey or grilled chicken sandwich are both great meals for you to eat on the match day.

8. Carbohydrates galore

Carbohydrates have a very important role in the nutrition of every tennis player. They supply energy for muscle reserves, helping the players endure rigorous training and matches. That’s why a meal that is rich in carbohydrates is a must before any game. A good example of such a meal is a dish of pasta, bread, and grilled cheese sandwich. You can try these dishes in the best and healthiest restaurants in Dubai or you can prepare them at home. Just make sure they are on your menu during the match day.

9. Have a snack before the game or a training session

You can’t go out on court hungry and exhausted. That’s why you need to have a quality snack 1-2 hours before the game. A good snack would be a fruit yogurt or a banana, a Gatorade energy bar and a mandatory glass of water. You can only hope for that match point if you give your body the nutrition that it needs.

10. Consume only what’s familiar to you

The matchday really isn’t the best time for you to try out new foods. If you are unsure of the effect a meal will have on your body, it’s best to be left for another day. You really don’t need to start a bad digestive or allergic reaction when you have to give your best on the court.

Follow the tennis hydration and nutrition tips for the best results

Whether you are a pro player or just someone who wants to take up tennis in order to improve your health, we suggest you pay attention to proper tennis hydration and nutrition. These tips will help you stay safe during your practices, as well as allow you to harvest the best results from your activity.

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