Water Log
We’re told to drink eight 8-ounce glasses of water a day. But is that enough for a tennis player? Accordingto Mark Kovacs, Ph.D., a certified strength and conditioning specialist and the USTA’s manager of sport science, the rule of consuming that much water every day came about because the average sedentary person can lose that much fluid (approximately 2liters) just through daily living. Tennis players can lose more-up to 80 ounces for heavy sweaters-in one hour of competitive play. Individual sweat rates vary, but the USTA has a simple plan to help you stay hydrated. In addition to the daily 2 liters offluids (water, soda and coffee in moderation, juices, soups, fruits and vegetables all count), drink 16-20 ounces of water within two hours before practice or match play, between 4-8 ounces during breaks (double if you perspire a lot), and a 20-ounce bottle of a sports drink like Gatorade or Powerade after play to replenish electrolytes (mainly sodium, potassium and chloride) lost through sweating. Don’t forget to monitor yourself. If you’re thirsty, chances are you’re already moderately dehydrated. Other warning signs include irritability, fatigue, muscle cramps, I declining performance and, in extreme cases, high temperature and vomiting. The best way to make sure you’re hydrating enough is to check the color of your urine. “From a simple standpoint, clear is great,” Kovacs says, though if you take supplements, it won’t be clear. A little bit of yellow means you’re starting to get a little dehydrated. |