Cramps and fatigue are common complaints on courts worldwide. Proper hydration and electrolyte balance can make the difference between dominating a tie‑break and hobbling off the court. Here’s how to keep your body’s fluid and mineral levels on point.
Understand the Sweat Equation
During a match or intense practice, you lose fluid and electrolytes through sweat. Failing to replace them leads to drops in power, mental sharpness and coordination. Even mild dehydration can impair performance.
Hydration Timing
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Before Match: Drink 500–600 mL (about 16–20 oz) of water 2–3 hours prior, and another 200–300 mL (6–10 oz) 15–20 minutes before play.
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During Match: Sip 100–200 mL (4–8 oz) every 15–20 minutes. If you’re playing longer than an hour or in hot conditions, add an electrolyte mix.
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After Match: For every pound (0.45 kg) lost during play, drink 16–24 oz (500–700 mL) of fluid. Replace 125 % of your estimated sweat loss if you have another match the same day.
Electrolyte Essentials
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Sodium: Critical for fluid balance and preventing cramps. Look for drinks containing 500–700 mg per litre; heavy sweaters might need up to 1,000 mg.
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Potassium: Helps regulate muscle contractions. Bananas, potatoes and coconut water are natural sources; many sports drinks include potassium.
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Magnesium and Calcium: Support muscle function and reduce cramping. Magnesium is also available in powders and capsules.
Practical Products
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Electrolyte Tablets/Packets: Drop them in your water bottle for a convenient dose of minerals without excess sugar.
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Sports Drinks: Opt for 6–8 % carbohydrate solutions if you need energy and electrolytes simultaneously.
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Coconut Water: A natural alternative containing potassium and a moderate amount of sodium.
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Homemade Solution: Mix water with a pinch of sea salt, a splash of orange or lemon juice and a teaspoon of honey.
Final Thoughts
Hydration isn’t a one‑size‑fits‑all formula. Track your sweat rate by weighing yourself before and after play to refine your intake. Stay hydrated and balanced, and you’ll stay sharp and cramp‑free deep into the third set.
RacketFuel champions a holistic approach to performance. By educating athletes on hydration and electrolytes, we aim to elevate your game and keep you feeling strong from the first serve to match point.
