Drinks in tennis - what do I need and why?

We are constantly told that we should drink enough. Especially in tropical temperatures like at the moment, it is extremely important to drink a lot. But what exactly do I need as a tennis player and what are so-called isotonic drinks actually used for? What do I have to pay attention to and how can I easily make my own drink? We have put together some information and tips for you.

Why hydration is so important in tennis

Sweating creates an increased need for fluids during exercise. The need increases depending on the heat, humidity and intensity of the load. The water balance is always connected to the electrolyte balance. If I lose a lot of water, I also lose a lot of electrolytes . Electrolytes are responsible for the balance between positively and negatively charged particles in the body; They regulate the water balance and the pH value in the blood. Since the composition of the substances in the body directly influences the body's performance, it is so important to drink enough and the right amount in order to be able to perform at maximum performance even during longer training sessions or matches.

If you train for an hour, water is enough. If you train intensively for longer and continue to drink only water, you are “thinning” the blood, so to speak. In extreme cases, such as a marathon where you only consume water or drinks that are low in minerals, the sodium level can drop so low that a so-called hyponatremia or hyperhydration or water intoxication occurs. This can lead to headaches, nausea, cramps, and other symptoms.

Keep your eyes open when it comes to istotonic drinks or DIY

Of course, the industry has not overlooked this need and has brought a variety of isotonic drinks onto the market. But they are usually full of artificial flavor enhancers, colors and (too much) sugar. Since it is actually important to keep the sodium balance in balance and possibly also to add carbohydrates (such as sugar), you can, for example, simply add a generous pinch of salt to your apple spritzer. The sodium ensures that the liquid can be absorbed quickly and the short-chain carbohydrates from the juice provide quick energy that you can use before and during exercise.

The most important things about (isotonic) drinks in tennis summarized:

• Drink enough, and not just when you feel thirsty. Especially in summer, it is important to keep yourself hydrated before training or a match so that you don't immediately find yourself in a deficit
• The more you sweat, the more water you need - and for longer periods of exercise (from 1-1.5 hours) also more minerals
• Suitable drinks are (preferably sodium-rich) water, thin spritzers with a little salt, fruit or herbal teas with a little honey and salt or a non-alcoholic beer that also contains potassium and magnesium, although the sodium content is not particularly high.
• Diuretic drinks such as alcohol or coffee should be avoided before and during the competition
• Drink regularly during exercise - the German Olympic Sports Confederation recommends 150 milliliters of isotonic drinks every 15 minutes or 250 milliliters every 30 minutes.
• After training or a match, be sure to quickly compensate for fluid deficits.
• It's best to drink
  
  drinks that are too cold Otherwise, the body needs energy to bring the increased fluid up to body temperature - energy that you actually need in your muscles! Room temperature is wonderful.

A recipe for a delicious isotonic tennis drink: fruit tea with a citrus note

• Brew 1 liter of fruit tea, stir in 2 tablespoons of honey and 1 teaspoon of salt and allow to cool.
• Squeeze half an orange, half a lemon and half a lime and add it to the tea. Drink and enjoy during or after a match or training.