SPORT SCIENCE - Professional Tennis Registry

1. Be aware of the temperature, humidity and sun exposure that day.2. Encourage larger water jugs, rather than just water bottles, on warm days.3. Use sport drinks during long matches or on hot days. It is helpful to bring both waterand sport drinks.4. Encourage players to drink about 12 to 16 ounces one hour before going on thecourt.5. Drink 4 to 8 ounces after the warm up and during every changeover. On humid, hotdays, consider drinking even more.6. Suggest players weigh themselves before and after matches. Drink about 20 ouncesof fluid for each pound lost.7. After a match, drink and eat to replace carbohydrates. Salty carbohydrate foods,like chips, can help replace lost electrolytes.8. Especially after the match, educate players about the urine color test, where urineshould be fairly clear.Urine Color Chart1.2.3.If your urine matches the colors 1, 2 or 3,you are likely to be properly hydrated.Continue to consume fluids at the recommended amounts.Nice job!4.5.6.7.8.If your urine color is below the RED line, you may beDEHYDRATED and at greater risk for heat related illness!!YOU NEED TO DRINK MORE!Speak to a health care provider if your urine is dark andis not clearing despite drinking fluidsHypohydration (i.e., dehydration) can dangerously impair performance. In addition,hyponatremia can be a serious, but rare, condition in tennis athletes. Hyponatremia occurswhen electrolytes are lost in large amounts and large amounts of water is ingested. Wateralone does not replace electrolytes, but instead disrupts proper cellular functioning.Ultra-endurance athletes, such as triathletes, often face possible hyponatremia. In tennisplayers, it is rare. If your players have exceptionally long matches, encourage them to eatand use sport drinks, rather than just drink water alone.PTR Practical On Court Applications for Sport Science 18