Tips to Stay Hydrated this Summer

Staying hydrated during the summer playing season is not easy. We all know it is tough to perform well when dehydrated, but more importantly, it can prevent heat illness and heat exhaustion.

In my tennis career, I had to train and compete in all types of heat. I grew up playing tennis in Central California with very dry heat. During practice and matches, we would change sides, and there would be a sprinkling of white salt on my arms and legs. Many of our nationals were in the hot and humid south, where we were drenched in sweat before the match even started. Oh, and yes, you had two singles and a doubles match each day for an entire week. Fun Stuff! Move on to the WTA Tour, and we have seen how players can struggle in Australia and Asia.

When I think back to competing in the heat, it isn’t about the dry Melbourne heat that would get me, it was the incredible humidity in Thailand. For many years, I played a tournament in Pattaya where we started matches at 7 pm due to the heat. My first time there, I went into the training room before practice, to see a scale and two IVs right next to the training table. The trainer saw my surprise and very casually said, “the scale is to weigh you before, and after each time you go on the court, practices, and matches. Over there is a sign in sheet to help you keep track of how much water weight you sweat out per workout.” Ok, so what about the IV poles? “Oh, those are for when you get so dehydrated, you can’t drink enough to hydrate, so we have to use the IV.” Ok, I was 19 years old, traveling without a parent or a coach, in a village outside of Bangkok, and I was darn sure I wasn’t going to get dehydrated and need an IV this week! In Melbourne during the Australian Open, that is a spa day compared to this.

I took all this in, and I swore I would never go back. Well, never say never, because you know what will happen… During my career on the WTA Tour, I found that by growing up in the heat and being diligent with my preparation for the elements, I had some of my best results in hot weather. And, this is how I did it.

Start hydrating at least 3 days before the tournament.

This is water, electrolytes, fruits, and vegetables. If the body isn’t replenished with fluids and electrolytes, we can get dehydrated and increase the risk of heat illness or heat stroke.

Remember that you hydrate with fruits and vegetables as well!

Water accounts for more than 80 percent of most fruits, including starchy vegetables such as potatoes. Grapefruits, strawberries, watermelon, cauliflower, tomatoes, broccoli, and cucumbers all consist of more than 90 percent water. To get all of the benefits of whole fruits and vegetables in a drink, make a smoothie by blending coconut water or water with whole fruits and vegetables. Here is a link to my favorite green smoothie.

Weigh yourself before and after practice finding the “sweat rate” (just what you always wanted to know).

For every pound lost, it is 16 ounces of fluids needed. If you want to get technical:The American Council on Exercise recommends drinking 17 to 20 oz. of fluid in the two hours before exercise, 7 to 10 oz. every 10 to 20 minutes during practice, and, after your workout, 16 to 24 oz. for every lb. lost during exercise.

Signs and Symptoms of Dehydration

• Cramping
• Nausea
• Fatigue, lethargic
• Moodiness, depression, or tears
• Headaches
• Dizziness
• Poor concentration
• Thirst
• Cracked lips
• Dry mouth
• Constipation
• Dark urine
• Joint pain

My boys play multiple sports with one playing college football on a hot turf field. Needless to say, we have tried just about every electrolyte powder out there!

Here are our family’s three favorites with links to find them on Amazon.

1. Pure Boost– How Pure is Your Boost? No sugar, no sucralose, no artificial flavors, NO CRASH!

2. Wilderness Athlete’s Hydrate and Recover– Low sugar with some complex carbs to increase endurance and amino acids to help with recovery.

3. Nuun– Clean electrolytes without the extra sugar and additives

*If possible, avoid Gatorade and Powerade. There are 56g of sugar in each regular sized bottle of Gatorade, according to the Calorie King website. If you are without other options, Pedialyte is a better choice because it has almost twice the sodium as Gatorade.

Whether you are playing a tennis tournament in the deep south, which entails 2 to 3 matches a day for an entire week or a soccer or lacrosse tournament with multiple games, on a turf field, for 3 to 5 days at a time… staying hydrated calls for preparing in advance and staying ahead of the heat. Don’t waste all your hard work and lose a match or game due to being dehydrated!

We are always on the hunt for new electrolyte mixes. We would love to know your favorites and any other tips that work for you to stay hydrated during the summer heat!

Thanks for reading this week’s article.