Are you preparing for a tournament? Or are you playing for fun? It doesn’t matter. Every small and large athlete must watch their nutrition and fluid intake to maximize their tennis performance. Moreover, proper nutrition will help you feel better, have more energy for training, and, most importantly, suffer fewer injuries from overexertion. Let’s not get ahead of ourselves and move on to our checklist. Agree?

Drink Right to Play Right

Staying adequately hydrated is crucial for tennis players because dehydration can quickly lead to a drop in performance and increase the risk of heat-related illnesses.

Daily Fluid Intake

Aim for 8 to 10 cups of fluid per day. This can include:

  • Best Choices: Water, herbal teas, seltzer, and mineral water.
  • Very Good Options: 100% fruit juices, low-fat milk, and vegetable juices.
  • Good Sources: Raw fruits and vegetables.
  • Moderate Choices: Decaffeinated drinks and diet sodas.

We agree that it can be hard to consume liquids by force. Sometimes you just don’t feel like it. However, this is not a case where you should let it go. Here are a few tips that will allow you to trick your body into natively incorporating more water intake into your routine:

  1. Start your day with a large glass of water and continue to drink at regular intervals, not just when you feel thirsty.
  2. Hydration Before, During, and After Play. Drink 16 to 24 ounces of water at least an hour before playing, 4 to 8 ounces every 15 to 20 minutes during play, and replace any lost fluids after play.
  3. Pay attention to your body. Signs of dehydration include fatigue, headache, and dark-colored urine.

Fueling Your Body for Tennis Success

A balanced diet that includes a variety of nutrients is essential for tennis players. The right mix can help maintain energy levels, optimize recovery, and prevent injuries. Let’s start with simple macronutrients, or fats, proteins, and carbohydrates, as you’re used to hearing them.

Macronutrients

Around 60% of your calories should come from carbs like whole grains, fruits, and vegetables. They are your main energy source, especially important for high-intensity sports like tennis.

Proteins are also essential for muscle repair and recovery. Aim for proteins to make up 10-15% of your diet. Good sources include lean meats, fish, dairy, and legumes.

And the last, healthy fats. They should account for 20-30% of your dietary intake. Focus on sources like nuts, seeds, avocados, and olive oil.

Micronutrients

Now, let’s move on to the more complex topics of micronutrients. Average people don’t pay attention to them at all. But tennis players are not average. Be superior; eat calcium! Let’s break it down:

Electrolytes like Sodium and Potassium are crucial for muscle function and fluid balance. Found in table salt and fresh fruits and vegetables.

Calcium is vital for bone health and muscle function. Ensure you get enough through dairy products or calcium-fortified alternatives.

Iron is important for oxygen transport in the blood. Eat red meat, poultry, fish, and leafy greens.

Magnesium supports muscle contractions and energy production. Found in nuts, seeds, whole grains, and green leafy vegetables.

By effectively managing your fluid and food intake, you can enhance your endurance, improve recovery, and reduce the risk of injury. Remember, the key to sports nutrition is consistency and ensuring that your diet aligns with your energy expenditure. For personalized advice, consider consulting with a sports nutritionist, who can tailor recommendations based on your needs and goals.