“Competitive tennis players often encounter a high heat index and hot surfaces, a recipe for dehydration and heat illness,” Page Love says. “We’ve all heard, ‘Drink lots of water!’ Adequate hydration is key as preparation for court-time sweat losses and to keep the body at full capacity.
Remarkably, even at the top levels of the game, one of the most common nutritional mistakes I see is not drinking enough off court. This requires constant attention in pro tennis, with heat illness being one of the most common maladies in the sport. Players also are tempted to consume energy drinks off court to get quick jolts on court, or to take caffeine gels before and during play. This is discouraged by sports medicine professionals.
“So, what is adequate hydration? Target 10 to 12 cups of water or equivalent hydrating beverages daily as a training diet base. Additional fluids are needed during tennis play; a good rule is to hydrate until your urine is a pale yellow or lemonade color. Most players will need several additional cups before and after play, as well as half to one cup at each changeover during match play.”
Page Love, MS, RD, CSSD, LD, is a sports nutrition expert and former NCAA tennis player at Baylor University.