4 tips for staying hydrated and healthy during a tennis match

Playing tennis can be a fun pastime, but it's also a gruelling sport that can take a physical toll on your body, so it's important to try to stay hydrated while you play. It's easy to drink water and keep your body hydrated throughout a tennis match by following these four simple tips.

• According to the American College of Sports Medicine, the best way to avoid dehydration when playing a sport is to make sure that you drink 16-20 fluid ounces of water at least four hours before you start.
• Then, drink another 10-15 ounces of water just before you start playing.
• Hydrating well before a match ensures that your body has enough water to perform well when you start playing, and that the water you drink during the match is sufficient enough to replace what you lose.

• During changeovers and between sets, make sure that you drink plenty of fluid while you rest.
• Even if you don't feel thirsty, it's important to replace water that you lost through sweat while you were on the court.
• The ATP recommends drinking 125 mL of water during each changeover so you don't feel thirsty, but also don't make yourself nauseous from consuming too much water.

• One of the best ways to help your body stay fuelled while you're on the court is to drink sports drinks.
• Sports drinks have electrolytes added to them, so they replenish the nutrients your body loses while you're playing, and it also helps you avoid cramping and other dangerous dehydration side effects.
• Stick to the same rule of thumb with sports drinks and water, about 125 mL per changeover.

• The heat and sunshine naturally dehydrate you, and sweating while you play only adds to fluid loss. So, to stay as hydrated as possible, try to keep your body as cool as possible while you play.
• Wear a tank top or short sleeves to keep your arms and body cool, and wear a sun visor or hat to keep direct sunlight off your face.
• Another way to keep cool during a match is to try to find shade to stand in or sit in whenever possible during changeovers or breaks.
• Additionally, another option is to splash cool water on your head or face when you feel like you might be getting overheated.