The following post is an excerpt from Match Day Preparation. Thanks for visiting, Frank Giampaolo
HYDRATION
High-performance athletes seeking optimum performance understand the value of proper nutrition and hydration. Uneducated players skipping the pre match nutrition and hydration requirements can expect to fall victim to:
- Lethargic play, decreased strength and reaction time
- Low physical, mental, and emotional endurance
- Impaired concentration, court awareness, and problem-solving skills
- Emotional breakdowns
- Delayed muscle repair and recovery
- Serious risk of dehydration and possible heatstroke (with as little as 1 to 2 percent dehydration)
Now that I have your attention, let’s dig deeper into this topic.
Answer the following questions Yes or No
HYDRATION ROUTINES
- I begin hydrating the day before the match? Yes/No
- I hydrate after rising on match day? Yes/No
- I hydrate throughout the warm up routine and during the match? Yes/No
- I re-hydrate after the match to prepare for the next day’s match? Yes/No
ASSIGNMENT:
Proper fluid intake on a normal day is approximately 6-8 glasses of fluids (48-64 ounces). On a training day, more water/diluted sports drink will be needed. The exact amount of fluid is specific to each individual. Fluid loss from sweat and weather conditions (cold, heat and wind) require additional fluid intake. The below chart illustrates how easy it is to stay hydrated with a healthy diet.
NOTE: If you have a medical condition check with your doctor about individual fluid requirements.
Contact: Frank Giampaolo
FGSA@earthlink.net
MaximizingTennisPotential.com
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