When we talk about fluid intake we are talking about any liquid that is consumed by someone. Water, soft drink, sports drinks, coffee, milk etc. What should a tennis player be drinking? We recommend water as the primary source of fluid to be consumed by young players. Water actually makes up more than half a persons body weight. It is relied on for many roles in the body, some of these include;
1 Helping dissolve and distribute nutrients, minerals and oxygen through the body.
2 Removal of waste products from the body (urine excretion)
3 Regulating body temperature, through perspiration (sweating)
4 Lubricating joints
5 Protecting body tissue and organs.
Your body doesn’t get water only from drinking water. Any fluid you drink will contain water, but water is the best choice. Most foods contain water, too. Fruit contains quite a bit of water, so to do vegetables.
Water is so important for the body without it we would not be able to survive long (only days) Even after 1 day without consuming water the body can start to have major problems. When “Dehydration” (when the body does not have enough water in it to function properly) occurs its affects can be life threatening. Signs of dehydration that you need to look out for include; Mild to moderate dehydration – Dry, sticky mouth. Thirst, decreased urine output (urine may appear dark yellow in colour) dry skin, headache, dizziness or light-headedness. Severe dehydration – Extreme thirst, Extreme dizziness and a reduced rate of communication, lack of sweating, little or no urination, very dry mouth, rapid breathing, rapid heart beat, unconsciousness.
If tennis players ever experience severe dehydration symptoms, it is essential they go straight to hospital and seek medical attention.
Even mild dehydration can have a big impact on a tennis players performance. Lack of concentration, poor decision-making, low energy, and poor recovery can all be associated with dehydration.
Sports drinks are designed to provide energy and replace electrolytes (sodium and potassium) that athletes lose in sweat. If a tennis player is going to be active for more than 45-60mins, sports drinks may be a good option. After exercising for 60 to 90 minutes, the body has probably used up its readily available sources of energy and may benefit from a fluid that contains carbohydrates and electrolytes. Drinking water and a sports drink at this stage is good.
If your tennis player simply won’t drink enough water, sports drinks are an option. Diluted fruit juice is another option but avoid carbonated beverages during exercise (soft drinks) they can upset the stomach. The bottom line is that for most young athletes, water is the best choice for hydration.
GISELLE MARTIN
