Summer is coming when high body temperature makes the body uncomfortable, especially when you are playing competitive sport like tennis. Many tennis players believe that when playing a lot of sweat, drinking more and more water is better for the body. This is absolutely not true. Here are some tips from Sport1 about providing water to the body when playing tennis
Standard drink when playing tennis
Having a critical point when drinking too much water will wash away all the nutrients you need from your body. Lack of water reduces the accuracy of movements, reducing the coordination of organs in the body. Severe cases can cause cramps, even strokes due to excessively high body temperature. So try to provide enough water according to the following formula
- Before the match: drink about 250-500ml of water at each meal, drink 500-700ml more water within 1-2 hours before the game.
- In the match: drink about 100-125ml of water (4-5 sips) each time to change pitch (2 games).
- After the game: the best way is to weigh before and after the competition to know how much water you have lost, then make up for the weight before and after the game is constant.
Drink beverages that contain both carbohydrates and electrolytes
During the competition, the body needs to compensate not only water but also energy and electrolytes. So the best drink is the one that contains both carbohydrates and electrolytes. Anyone who likes to drink white water can snack on some foods that contain these two instead of drinking.
Carbohydrate supplements can take some sports drinks, sugar water, sweet pastries or some other carbohydrate-rich cakes. Electrolytes are found in some sports drinks, salty foods, or simply salted drinks.
Remember, you need to drink water even if you don’t feel thirsty, because once you feel thirsty, it means you’re already dehydrated. You can also check your urine for the degree of dehydration. If your urine is light yellow or colorless, your body has enough water. If urine is dark yellow, you need to drink water immediately.
What do professional tennis players drink?
Many athletes top up their own drinks, but others drink regular commercial sports drinks such as Gatorade, Powerade, Lucozade …
What about fruit juices and coffee?
One point to note is that fruit juice (juice) is not necessarily a good option to drink while playing sports. Fruit juice contains lots of vitamins, carbohydrates, and electrolytes, but also contains lots of fructose, which slows the absorption of water in cells, making the rehydration process slower. In addition, fruit juice is easy to create a feeling of fullness before you drink enough water.
Tea and coffee often make the kidneys more active, increasing the amount of water being excreted outside the body, so it is not an ideal drink for rehydration. Beer also dehydrates the body faster, so it’s not the ideal drink in the game. But after playing, making a few beers doesn’t hurt.