Issues with cramping or simply losing energy?


One key challenge among tennis players is dehydration. Many players simply bring a water bottle to a match assuming this will suffice, but unfortunately this is a bad assumption and can ultimately hurt you throughout the match (and after). To properly hydrate for a tennis match, or even a practice session, you want to drink 12-16 oz. of water 1 hour before even stepping on the court.  On top of that, drink fluids often throughout the day. If you come onto the court and are thirsty during warm-up then you are likely already dehydrated.  It’s much harder to rehydrate when you’re already dehydrated. During play, drink 4-8 oz. after warm-up and between changeovers. Post-match you want to continue drinking water to replace lost electrolytes and carbohydrates as well as eat food that helps replenish the body.

What to eat on match day:

Another question that is brought up rather frequently is what snacks or meals should be eaten on match day. A suggestion for this is:  something that will settle hunger, high in carbohydrates to supply energy and medium in protein and will be quickly digested. This meal is to be eaten (3-4) hours before a match and an example of this meal could be a turkey or grilled chicken sandwich with mustard, an apple, and a glass of water. 1-2 hours prior to playing you also want to have a snack, the snack should look something like this: fruit yogurt or banana, cup of water, and an energy bar. These are just some tips to help get you started.


  1. I found your advice helpful when you told us to eat a meal that is high in carbohydrates to supply energy and medium in protein for quick digestion at least 3-4 hours before a game if we want to be in good condition. I wanted to try out a new sport as a hobby and exercise, so I decided on tennis after hearing the suggestion from my brother who plays. I’ll be sure to remember this from now on while I look for a coach to provide me with tennis lessons soon.

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