Drinks in tennis - what do I need and what's the point?

We're constantly told that we should drink enough fluids. Especially in tropical temperatures like we're currently experiencing, it's extremely important for us tennis players to drink plenty during training or matches. But what exactly do I need as a tennis player, and when and how much should I drink? What do I need to pay attention to, and how can I easily make my own drink? We've compiled some information and tips for you. 

Why hydration is so important in tennis

Sweating during exercise increases the body's need for fluids. This need rises depending on heat, humidity, and the intensity of the activity. Fluid balance is always linked to electrolyte balance. Losing a lot of water also means losing a lot of electrolytes. Electrolytes are responsible for maintaining the balance between positively and negatively charged particles in the body; they regulate fluid balance and the pH level in the blood. Since the composition of substances in the body directly affects performance, it is crucial to drink enough of the right fluidsto maintain peak performance even during extended training sessions or matches.

If you train for an hour, water is sufficient. However, if you train intensely for longer and continue to drink only water, you are essentially "diluting" your blood. In extreme cases, such as a marathon where you consume only water or low-mineral drinks, your sodium levels can drop so low that it leads to hyponatremia, hyperhydration, or water intoxication. This can cause headaches, nausea, cramps, and other symptoms.

Beware of isotonic drinks or do-it-yourself products

The industry has, of course, recognized this need and launched a wide variety of isotonic drinks. However, these are usually packed with artificial flavor enhancers, colorings, and (too much) sugar. Therefore, when choosing ready-to-drink isotonic beverages or powders, you should pay close attention to these additives and the sugar content. A detailed look at the ingredients and quantities is definitely worthwhile. As a rough guideline, the drink should contain approximately 6 grams of sugar per 100 ml.

Since it's actually important to keep your sodium levels balanced and possibly also consume carbohydrates (such as from sugar), you can, for example, simply add a generous pinch of salt to your apple spritzer. The sodium ensures that the fluid is absorbed quickly, and the short-chain carbohydrates from the juice provide fast energy that you can use before and during exercise.

The most important information about (isotonic) drinks in tennis summarized:

• Drink enough fluids, and not just when you feel thirsty. Especially in summer, it's important to stay well-hydrated before training or a match to avoid being dehydrated right away.
• The more you sweat, the more water you need – and during longer periods of exertion (from 1-1.5 hours) you also need more minerals.
• Suitable drinks include (preferably high-sodium) water, thin spritzers with a little salt, fruit or herbal teas with a little honey and salt, or even a non-alcoholic beer, which also contains potassium and magnesium, although the sodium content is not particularly high.
• Diuretic drinks such as alcohol or coffee should be avoided before and during the competition
• Drink regularly during exertion – the German Olympic Sports Confederation recommends 150 milliliters every 15 minutes or 250 milliliters every 30 minutes of isotonic drinks.
• It is essential to quickly replenish fluids lost during training or matches.
• It's best not to drink beverages that are too cold . Otherwise, your body needs energy to bring the ingested fluid up to body temperature – energy you need in your muscles right now! Room temperature is perfect.
  
  

A recipe for a delicious isotonic tennis drink: Fruit tea with a citrus note

• Brew 1 liter of fruit tea, stir in 2 tablespoons of honey and 1 teaspoon of salt, and let it cool.
• Squeeze half an orange, half a lemon, and half a lime and add the juice to your tea. Drink and enjoy during or after your match or training session.