The Underrated Importance of Hydration for Tennis Players

26 June 2025

Let’s talk about something that gets overlooked more than a double fault in a friendly weekend match: hydration. Yep, water. Electrolytes. The stuff we often take for granted, especially when we're too focused on aces, backhands, and beating our rivals on the court.

Whether you're a casual baseline hustler or a tournament warrior, hydration isn’t just important — it’s essential. And yet, it doesn't get the love it deserves. So, grab a bottle of water (seriously, go get one), and let’s dive into why hydration should be your MVP on the court.

Why Hydration Deserves a Standing Ovation

Your Body Is Basically a Walking Water Bottle

Fun fact: the human body is made up of about 60% water (give or take depending on the person). That means when you're sweating it out under the sun or under pressure during a match, you’re literally draining your fuel tank.

Imagine trying to play a five-setter with a phone on 1% battery. That’s your body without enough hydration. It doesn't matter how much you practiced your slice backhand — if you're dehydrated, your performance will tank faster than a low-ranked wildcard in a Grand Slam.

The Real MVPs: Electrolytes

It's Not Just About H₂O

Sure, water is great. But want to know a secret? Water alone isn't always enough. This is where electrolytes (think sodium, potassium, magnesium, and calcium) come in. These minerals are the behind-the-scenes crew that keep your muscles firing and your nerves communicating.

When you sweat, your body isn’t just losing water — it’s losing these essential electrolytes, too. Skip the sports drink or electrolyte tablet in long matches, and you might find your legs turning into jelly during a tie-breaker. Not a good look when you're serving for the set.

How Dehydration Hits Harder Than a Federer Forehand

The Subtle Sabotage

Dehydration isn’t like a rolled ankle — it doesn’t announce itself with a bang. It's sneaky. First, you start to feel a little sluggish. Your footwork starts to lag, your decisions get slow, and your coordination wobbles. Before you know it, you’re down 0-40 and can’t remember the score.

Ever wonder why pro players are always sipping something between changeovers? They're not just staying cool — they're staying sharp. Drinking fluids is like having an extra coach in your corner.

Cramping: The Ultimate Party Crasher

Let’s talk cramps — the arch-nemesis of every tennis player. They can come out of nowhere and completely derail a match. One minute you're chasing down a drop shot, the next you're curled up like a pretzel holding your calf.

Most cramps are preventable, and yes, hydration (especially with electrolytes) plays a huge role in that prevention. So instead of blaming your training or your shoes... maybe blame your water bottle.

Tennis Conditions Can Be Brutal

Sunshine and Sweat: Not the Best Combo

Tennis isn’t played in a cozy air-conditioned gym. Nope. We're talking blazing sun, humid air, hard courts radiating heat like a frying pan — and that’s just the warm-up. Players can lose up to 2-3 liters of sweat an hour in these conditions.

When the heat index goes up, your hydration strategy has to go up with it. If not, your performance will nosedive faster than a mishit volley.

Altitude, Wind, and Indoor Arenas Matter Too

Don’t be fooled — even indoor matches and cooler climates can dehydrate you. Dry air, altitude, and constant movement still lead to fluid loss. So basically, there’s no “off season” for hydration. It’s a year-round game plan.

Signs You're Dehydrated on the Court

Let’s throw in some real talk. Here are a few clues that you’re running low on fluids:

- Your mouth feels like a sand dune
- You’re not sweating as much (weird, but bad)
- You feel dizzy or lightheaded
- Your legs feel like they’re moving through molasses
- You're mentally checked out and can’t focus

Sound familiar? If yes, your water game needs a serious upgrade.

Pre-Match, Mid-Match, and Post-Match Hydration Game Plan

Before the Match: Fill the Tank

Think of your body like a car engine. You wouldn’t hit the highway with an empty gas tank, right?

Start hydrating the day before a match. Water, yes — but also include drinks with electrolytes. Eat water-rich foods like watermelon, cucumbers, and oranges. Avoid too much caffeine or alcohol, which are basically dehydration ninjas.

During the Match: Sip, Don’t Guzzle

You don’t need to chug an entire bottle every changeover — that’ll just leave you bloated. Instead, sip about 150–250 ml (about 5–8 ounces) every 15-20 minutes. Sports drinks can help, especially in long matches or hot conditions.

Pro tip: Have two bottles — one with water and one with a low-sugar electrolyte drink. Alternate like you're rotating forehands and backhands.

After the Match: Rebuild & Recharge

Congrats, you crushed your match (or at least gave it your all). Now comes recovery. You’re still losing fluids even after the last point is played, especially if you’re still sweating.

Weigh yourself before and after a match (yeah, it sounds extreme, but it works). For every pound lost, sip 16–20 ounces of fluid. Also, eat something salty to kickstart rehydration — sounds weird, but salt helps you hold onto fluid.

Best Drinks for Tennis Players

Water is king, but it’s not the only player on the court. Here are some top contenders in the hydration lineup:

- Coconut water: Natural electrolytes and potassium, with a refreshing taste.
- Sports drinks: Good in moderation — look for ones with low sugar and added electrolytes.
- Electrolyte tablets or powders: Easy to pop into your water bottle and customize.
- DIY hydration drinks: A pinch of salt, a squeeze of lemon, a bit of honey, and you’re golden.
- Fruit-infused water: Makes drinking water way more fun.

Avoid sugary sodas and energy drinks — they’re like unforced errors in your diet.

Hydration Hacks for Tennis Players

Let’s be honest — sometimes we forget to drink until it’s too late. Here's how to level up your hydration game:

- Set reminders: Use your phone or watch to ping you every hour to take a sip.
- Use marked bottles: Bottles with time-stamped lines can keep you on track.
- Flavor your water: Add fruit, herbs, or a splash of juice to make it tasty.
- Drink before you're thirsty: Thirst is a late signal — don’t wait for it to show up.
- Wear light clothing: Keeps you cooler and decreases sweat loss.
- Cool towels & ice packs: Keep your body temp down, so you don’t sweat out all your hydration.

Kids, Amateurs, and Weekend Warriors — This Is for You Too!

Hydration isn’t just something Novak Djokovic or Iga Świątek worry about. If you’re out there on the weekend, smacking balls with your doubles partner, you still need to hydrate properly. Kids, especially, are more vulnerable to dehydration because their bodies don’t regulate heat as well.

So moms, dads, coaches — keep the young players sipping throughout practice and matches!

Let’s Wrap It Up

Look, most people don’t show up to the court planning to cramp up, slow down, or fall apart during a one-hour match. But if you’re skipping good hydration habits, you're setting yourself up for failure — or at least frustration.

Hydration is one of those tiny hinge-hacks that swings the big performance doors. It’s simple, affordable, and wildly effective. And most importantly? It’s within your control.

So next time you're packing your gear bag, don’t just grab your racquets and wristbands. Bring your hydration A-game. Your future self (and your match score) will thank you.

Final Serve: A Quick Hydration Checklist

Here’s a fast recap you can screenshot and keep in your tennis bag:

✅ Hydrate with water + electrolytes BEFORE, DURING, and AFTER play
✅ Sip regularly, don’t wait until you’re parched
✅ Watch for signs of dehydration (fatigue, cramps, poor focus)
✅ Fuel with a mix of fluids and water-rich foods
✅ Make hydration part of your daily routine — not just match day

Game. Set. Hydrate.