As the weather warms up, staying hydrated
becomes even more important. Here are some helpful tips.
Before the match-drink 16-20
ounces of cold water, then 4-8 ounces of cold beverage
during changeovers
During the match-if
you're sweating a lot and going all out, you need to
replenish some electrolytes-drink 5 ounces of a sports drink
on changeovers. If you are playing strenuously for more than
two hours, add 10-15 grams of protein to your beverage or
eat an energy bar or gel. (Don't consume too much protein,
however, because it can cause stomach cramps)
After the match-your
muscles are most receptive to insulin and nutrients for
recovery within 30-45 minutes after strenuous exercise, have
a recovery drink that contains a target number of
carbohydrates and protein (Carbohydrate grams equal to 40%
of your body weight in pounds and 1 gram of protein for
every 3 grams of carbs) Example: a 135lb women needs 54
grams carbs and 18 grams protein (Chocolate milk actually
comes very close to this ratio)
Keeping your body properly hydrated and
giving it what it needs for recovery will help you play your
best tennis and recover quicker. Hit courts and have fun!
