Warm weather is
here—time to focus
on drinking enough
water. Without
knowing it, many of us are
dehydrated even before we
hit the courts, which can
cause fatigue, reduced
ability to exercise, heart
rate changes, reduced
psychomotor learning, dizzy
spells and moodiness.
How much is enough? Fluid
needs vary
based on
body size,
muscle mass,
activity level,
and environment. Because
some of us don’t have a strong
sense of thirst, it helps to know the
daily recommendation—11.5 cups for
women and 15 cups for men, a baseline
for sedentary days. While these numbers
may seem high, they include water content
in all drinks and juicy foods consumed during a
day, including milk, coffee, soups, meats, fruits and
vegetables.
What About Electrolytes?
Water is the best choice during short spurts of
moderate exercise. Sports drinks add calories, which
may lead to unwanted weight gain if consumed when
unnecessary. These drinks can be beneficial when
exercise is vigorous for more than an hour, and they’re
an easy way to replace water, carbohydrates and
electrolytes lost. Some athletes choose to get energy and
electrolytes from healthy snacks between matches. Great
choices include combinations like salty peanut butter
with fruit or crackers with hummus.
Tournament-Day Hydration
For longer days on the court, it’s best to have a plan
before, during, and after exercise, especially if your style
of play is intense. Everyone has different fluid needs, but
here are some general rules:
BEFORE EXERCISE
1 oz. of water per 10 lbs. body weight 2-4
hours before exercise
Example: 180 lb. person
180 lbs./10 lbs. = 18 oz. water
DURING VIGOROUS EXERCISE
14-27 oz. of water or sports drink per hour
depending on sweat loss
Example: 5 oz. every 20 minutes when sweating
lightly
AFTER EXERCISE*
2-1/3 to 3 cups of water or sports drink for
every pound of weight lost
Example: Athlete loses 2 lbs.
2 lbs. x 2-1/3 = 4-2/3 cups
*It’s beneficial to check your weight before
and after workouts. If weight is gained after a
heavy-exercise day, it’s a signal that you drank
too much.
Stay hydrated and ahead of the game! It’s essential
for concentrating on dinks, enduring long rallies, and
keeping your paddle up. •
Brandi Givens has been a registered dietitian
since 2010. Questions or comments can be
posted to her blog at www.abitdietitious.com.
JUNE/JULY 2020 | MAGAZINE 75