To stay hydrated during tennis matches, drink small amounts of fluid at every changeover rather than waiting until you are thirsty, aim for roughly 150 to 200 millilitres (5 to 7 ounces) per changeover in normal temperatures, and start each match already well hydrated from the previous day. Thirst is a poor signal on court: a peer-reviewed study published in PMC’s hydration and temperature in tennis review found that a player can lose up to 1.5 litres of body water before thirst is even felt. By then, performance is already declining. This guide covers exactly how much to drink, when to drink it, what to drink, how the pros handle hydration, and the warning signs your body sends when things go wrong.
How Do Tennis Players Stay Hydrated During Matches?
Tennis players stay hydrated during matches by drinking at every changeover, arriving at the match already well hydrated, and using a mix of plain water and an electrolyte-containing drink for matches lasting longer than one hour. The structured changeover routine in tennis, where players sit for 90 seconds every two games, is the hydration window. The best players treat it as one: they drink the moment they sit down, not just when they feel thirsty.
Research published in PMC’s Hydration and Temperature in Tennis review confirms that thirst is not a reliable indicator of body water status during exercise. A study cited in the same review found that players who drank only when thirsty during a practice match replaced just 27% of the total fluid they had lost. That is a significant shortfall. The same research shows that tennis players can sweat at rates exceeding 2.5 litres per hour, yet they can realistically only absorb around 1.2 litres per hour through drinking. The gap is why starting every match already hydrated matters so much: you cannot catch up during play, you can only slow the deficit down.
The USTA sport science team, led by Dr. Mark Kovacs, PhD, CSCS, recommends that every player adopt a structured hydration program rather than drinking on instinct. Their specific guidance: drink at least 16 to 20 ounces (roughly 475 to 590 millilitres) of water or an electrolyte drink two hours before the match, and then drink 4 to 8 ounces at every changeover for light to moderate sweaters, and 8 to 16 ounces per changeover for heavy sweaters. This adds up to roughly 32 to 60 ounces per hour total during play.
Players at Bayview Village Tennis Camp in North York, Ontario are taught hydration habits alongside on-court technique. Our coaches reinforce drinking at every changeover as a non-negotiable habit, not an optional extra, because dehydration affects performance before it feels uncomfortable.
What Is the 10 Gulp Rule in Tennis Hydration?
The 10 gulp rule is a practical on-court hydration habit used by coaches to help players hit their target fluid intake at changeovers without overthinking it. Each normal gulp of fluid is roughly 30 to 40 millilitres. Ten gulps of water at a changeover delivers approximately 300 to 400 millilitres, which is within the range recommended by both the USTA and the peer-reviewed Nutrition for Tennis review published in the Journal of Sports Sciences. It is a simple, memorable cue that works in practice because players are often distracted, nervous, or focused on strategy during changeovers and may forget to drink adequately without a concrete target.
The underlying principle is sound. Precision Hydration’s sports science team recommends approximately 200 millilitres per changeover as a minimum baseline in mild temperatures (below 27°C). On hot Ontario summer days, such as those players experience on outdoor courts near Bayview Avenue and Sheppard Avenue East in North York, the recommendation rises to at least 400 millilitres per changeover according to the same peer-reviewed tennis nutrition literature. Ten good gulps gets a player close to the right amount without needing to count millilitres mid-match.
How Much Water Should You Drink During a Tennis Match?
You should drink approximately 150 to 200 millilitres (5 to 7 ounces) at every changeover during a tennis match, which works out to roughly 32 ounces (approximately 1 litre) per hour of play for a light sweater. Heavy sweaters should aim for up to 60 ounces (about 1.75 litres) per hour. The actual amount depends on your body weight, sweat rate, the temperature, and the humidity on that particular day.
For a three-set match at normal tempo, you will need more than 2 litres of fluid across the full match. This is why you need to arrive at the court already well hydrated. A study cited in the PMC tennis hydration review found that more than half of tennis players at a four-day tournament showed hydration levels below optimal as measured by urine specific gravity at the start of play. They were starting matches already in a mild deficit. The USTA heat and hydration guide states that dehydration can affect a tennis player’s performance in under an hour, even sooner if the player starts the match already dehydrated.
The morning of a match day, begin the hydration process as soon as you wake up: drink 12 to 16 ounces of water to start replacing the fluids lost overnight. One to two hours before stepping on court, drink another 16 to 20 ounces. Ten minutes before the first point, take in another 8 ounces of water or sports drink. This pre-loading strategy is the foundation that makes in-match drinking work.
What Should Tennis Players Drink During a Match?
Tennis players should drink a combination of plain water and a carbohydrate-electrolyte drink during a match. Water is essential and should always be present. For matches lasting over one hour, plain water alone is not enough: an electrolyte-containing drink is needed to replace the sodium and other minerals lost through sweat and to help the body retain the fluid it is taking in.
Water
Water is the foundation of tennis hydration. It has the most favourable osmotic gradient for absorption, sits comfortably in the stomach, and most players can drink more water than any other fluid during a match. It is the right choice for short practice sessions under 60 minutes and as a supplement alongside an electrolyte drink in longer matches. Johns Hopkins Medicine dietitian Rayven Nairn, M.S., R.D., confirms that water is the most basic and effective hydration option for athletes, noting that urine color is a reliable guide: pale straw yellow indicates good hydration, while deeper yellow or golden color means the player is already behind on fluids.
Electrolyte Sports Drinks
For matches exceeding 60 minutes, an electrolyte sports drink is necessary because the body loses significant sodium through sweat and water alone does not replace it. The PMC hydration and temperature in tennis review confirms that carbohydrate-electrolyte drinks promote fluid absorption better than plain water and that sodium depletion, not potassium depletion, is the key electrolyte factor in tennis-related muscle cramps. The USTA sport science team recommends a sports drink containing 6 to 8% carbohydrates and electrolytes for match play. Drinks containing more than 9% carbohydrates slow stomach emptying and can cause cramping, so avoid heavy fruit juices or very thick energy drinks on court.
The ideal on-court approach is to keep both a bottle of water and a bottle of electrolyte drink at the changeover chair and sip both. Most professional players follow this habit. The cloudy or coloured liquid you see top ATP and WTA players drinking is typically a custom electrolyte blend, not plain water. According to My Tennis HQ, professional players rarely drink standard commercial sports drinks during match play, preferring custom electrolyte formulas mixed with vitamins and minerals. For recreational players, a quality commercially available electrolyte drink or a dissolving electrolyte tablet added to water is functionally equivalent and entirely sufficient.
What About Coconut Water?
Coconut water is a natural source of electrolytes, particularly potassium, and has less sugar than most commercial sports drinks. Ohio State’s sports dietitian confirms that coconut water can be used as a base by adding a sodium source to prevent dehydration. It is a reasonable alternative to commercial sports drinks for players who prefer natural products, though its sodium content is lower than most sports drinks, which matters for heavy sweaters on hot days. If you use coconut water during a match, consider pairing it with a salty snack like pretzels to compensate for the lower sodium.
What Do Pro Athletes Drink Instead of Gatorade?
Pro athletes drink a wide range of custom electrolyte formulas instead of standard commercial Gatorade, including custom mixed drinks prepared by their nutritionists and a growing number of purpose-built electrolyte products with cleaner ingredient profiles. Many top players are moving away from standard sports drinks because of concerns about high sugar content, artificial dyes, and the relatively low electrolyte concentration compared to what elite athletes actually need during long, hot matches.
Novak Djokovic drinks an energy drink containing fructose extract during training and a specialized hydration drink with electrolytes including magnesium, calcium, zinc, selenium, and vitamin C during hot or humid match conditions. In his book Serve to Win, Djokovic explains that during matches he also eats dried fruits like dates and one or two teaspoons of honey for quick, natural fructose energy. Before matches, he uses an energy gel containing 25 milligrams of caffeine for pre-match activation. His hydration approach focuses on clean, whole-food derived fueling without processed sugars.
Across the wider ATP and WTA tours, players typically have access to custom hydration formulas designed specifically for their sweat rate, match duration, and climate conditions. For recreational tennis players in North York and across the Greater Toronto Area, high-quality electrolyte tablets or powders mixed into water are an accessible and cost-effective alternative that provide the same core function as professional custom drinks without the expense.
Why Are Athletes Avoiding Gatorade?
Athletes are avoiding Gatorade because of concerns about its high sugar content, artificial food dyes, and the fact that many modern electrolyte products deliver cleaner ingredients at more appropriate concentrations for their specific needs. A standard 20-ounce bottle of Gatorade Thirst Quencher contains approximately 34 grams of sugar. While that sugar content can be useful fuel during prolonged high-intensity exercise, it is excessive for casual use and can cause blood sugar spikes and crashes if consumed without the corresponding physical exertion to burn it off.
Dr. Dan Bessesen, professor of endocrinology at the University of Colorado School of Medicine, notes that many commercial sports drinks contain more marketing concept than actual performance value for the everyday exerciser. He points out that most people get adequate electrolytes from regular meals and that sports drinks are really only necessary during prolonged, intense exercise. The Cleveland Clinic echoes this, stating that sports drinks serve a definite purpose after tough workouts but are a specialty product, not a casual thirst quencher.
That said, for genuine match play lasting over an hour, especially in the warm Ontario summers that players at Bayview Village Tennis Camp experience from May through October, a well-formulated electrolyte drink is valuable and appropriate. The key is choosing one with 6 to 8% carbohydrate content and meaningful electrolyte levels rather than simply picking the most familiar brand.
Is Pedialyte Better Than Gatorade for Tennis Players?
For illness-related dehydration, Pedialyte is better than Gatorade. For active tennis match hydration, Gatorade’s higher carbohydrate content makes it the more appropriate choice during play. The two products are designed for different purposes and both have their place in an athlete’s toolkit.
Pedialyte is an oral rehydration solution (ORS) based on World Health Organization guidelines for treating dehydration. It contains more sodium and potassium than Gatorade, significantly less sugar (roughly 9 grams per 12-ounce serving versus 22 grams in Gatorade), and is designed for maximum fluid absorption speed. Healthline’s nutritional comparison confirms that Pedialyte provides more sodium and a significantly higher electrolyte content than Gatorade. For recovering from stomach illness, fever, or severe post-match dehydration where you need fast fluid restoration, Pedialyte wins.
During a match, however, athletes need both hydration and fuel. The carbohydrates in a standard sports drink provide fast-acting energy that helps maintain blood glucose levels during long rallies. TrueSport’s dietitian notes that for a long-distance runner or an athlete not taking in much food, the higher sugar content of Gatorade is actually helpful, and the same applies to tennis players in a long three-set match. The practical answer: keep Pedialyte at home for post-match or illness recovery, and use a proper sports drink or electrolyte mix during match play.
What Are the 5 Warning Signs of Dehydration in Tennis?
The 5 warning signs of dehydration during tennis are dark or reduced urine output before the match, persistent thirst on court (which means dehydration has already started), muscle cramping especially in the legs and feet, headache or brain fog during play, and dizziness or lightheadedness. The USTA sport science guidelines confirm that when a player loses 3% or more of body weight through sweat, they face a measurably increased risk of heat-related illness including heat cramps, heat exhaustion, and heat stroke.
The most reliable early warning sign is urine colour before the match. Johns Hopkins Medicine dietitian Rayven Nairn states that ideally your urine should be a pale straw yellow before you play. If it is deeper yellow, golden, or dark orange, you are already dehydrated before you have hit a single ball. At that point, you need to begin rehydrating immediately, at least an hour before step on court if possible, rather than trying to catch up during play.
Quick Urine Colour Guide for Tennis Players
Pale straw yellow (lemonade colour): Well hydrated. Safe to play.
Mid-yellow (apple juice colour): Slightly low on fluids. Drink before warming up.
Dark yellow or amber: Dehydrated. Drink at least 500 ml before the first point and continue at every changeover.
Orange or brown: Severely dehydrated. Do not begin intense play. Hydrate steadily and consider postponing the match.
Source: Johns Hopkins Medicine sports hydration Q&A; University of Colorado School of Medicine hydration guide; PMC rehydration during endurance exercise review.
What Are the Signs of Electrolyte Deficiency?
The signs of electrolyte deficiency are muscle cramps, tingling or numbness in the limbs, fatigue beyond what exercise intensity alone explains, headache, irregular heartbeat during extreme cases, nausea, and a general feeling of weakness or sluggishness. University of Colorado’s Dr. Bessesen explains that electrolytes carry an electrical charge in body fluids, allowing muscles to contract properly. When those levels drop, muscles cannot fire correctly. Cramping is the most common symptom tennis players experience on court.
According to the PMC tennis hydration review, sodium depletion is the primary electrolyte concern in tennis, not potassium. Most muscle cramps in tennis are sodium-related, not a potassium shortage. This is why an electrolyte drink with meaningful sodium content, rather than just water, is necessary during long matches or hot conditions. The USTA guidelines and ITF Nutrition for Tennis review both specify that sodium is the key electrolyte to replace during and after tennis play.
According to MedlinePlus, the US National Library of Medicine’s health resource, severe electrolyte imbalances require medical assessment. If a player experiences persistent muscle cramping that does not resolve with fluids, dizziness that continues after rest, or numbness in the extremities, they should stop play and seek appropriate support rather than pushing through.
Is 32 oz of Water Enough to Rehydrate After Tennis?
No, 32 ounces of water is generally not enough to fully rehydrate after a full tennis match. The American College of Sports Medicine (ACSM) recommends drinking approximately 1.5 times the fluid you lost through sweat to achieve proper rehydration after exercise. For a 75-kilogram player who sweat moderately during a one-hour match (losing roughly 1 litre of fluid), complete rehydration requires about 1.5 litres (approximately 50 ounces) of fluid, with electrolytes included to help the body retain what you are drinking.
Precision Hydration’s sports science team explains the reasoning: after heavy sweating, you need more than the fluid you lost because the body continues to produce urine after exercise and some fluid passes before it is fully absorbed. Drinking 1.5 times the sweat loss, in a fluid that contains electrolytes to slow urinary output, achieves net positive fluid balance within two to three hours of finishing play. Plain water at volume causes more urination without full electrolyte restoration, which is why the 1.5x recommendation is paired with sodium intake.
For practical post-match recovery in North York, where summer sessions at courts near Willowdale Park, Earl Bales Park, and the Bayview Village Tennis Club can run 90 minutes or more in humid conditions: drink at least 500 millilitres immediately after your final point, eat a recovery snack that includes some sodium (pretzels, a salty granola bar), and continue sipping over the following two hours until your urine returns to pale straw colour.
What Is the 80/20 Rule in Tennis Hydration?
Applied to tennis hydration, the 80/20 rule means that roughly 80% of your hydration should come before you step on court, through consistent daily fluid intake and a disciplined pre-match hydration routine, and only about 20% from drinking during the match itself. This is because the body absorbs fluid best when it is not already depleted and stressed. You simply cannot replace fast enough during a match what takes hours of proper daily hydration to build up. The USTA’s guideline that begin hydration practices five to six days before competition directly reflects this principle: match performance depends heavily on accumulated hydration, not just what you drink in the 90 minutes before the first serve.
What Are the 5 R’s in Tennis Hydration and Recovery?
The 5 R’s in tennis recovery are Rehydrate, Refuel, Repair, Rest, and Reduce stress. In hydration terms, Rehydrate is the first and most time-sensitive priority after a match: replacing lost fluids with electrolyte-containing drinks or water plus salty foods within the first 30 to 60 minutes. Refuel means consuming carbohydrates to restore glycogen that was burned during the match. The ITF’s nutrition planning guide specifies that muscle glycogen restoration is most efficient in the 30 minutes immediately after play, and a two-parts carbohydrate, one-part protein snack with a sports drink is the recommended formula. Repair covers the protein needed for muscle recovery. Rest and Reduce stress complete the picture by ensuring the body has time to restore itself before the next session.
For players competing in multi-match tournaments, where recovery time between rounds can be as short as one to two hours, the ITF guidelines specify that rehydration and carbohydrate intake should begin the moment the previous match ends. High-carbohydrate, high-glycaemic foods and drinks that restore glycogen quickly are prioritized. Players at the programs and camps at Bayview Village Tennis Camp learn to apply these recovery habits as part of their overall development, whether in a junior program or an adult group session.
| Timing | What to Drink | How Much | Goal |
|---|---|---|---|
| Day before match | Water throughout the day | Urine pale yellow by evening | Start match fully hydrated |
| Waking on match day | Water | 12–16 oz (350–475 ml) | Replace overnight losses |
| 2 hours before | Water or electrolyte drink | 16–20 oz (475–590 ml) | Pre-load fluids |
| 10 min before | Water or sports drink | 8 oz (240 ml) | Top up before first point |
| Every changeover (mild conditions) | Water + electrolyte drink | 4–8 oz / changeover (120–240 ml) | Steady small sips, not chugging |
| Every changeover (hot >27°C) | Electrolyte drink primarily | 8–16 oz / changeover (240–475 ml) | Higher sodium replacement needed |
| Within 30 min after match | Water + electrolyte drink + salty snack | At least 500 ml, continue sipping | Begin 1.5x sweat loss replacement |
| 2 hours after match | Water with meals | To pale urine colour | Complete rehydration |
Sources: USTA Sport Science hydration guidelines (Dr. Mark Kovacs, PhD); PMC Hydration and Temperature in Tennis review; ITF Nutrition for Tennis planning guide (2019); Precision Hydration sports science team; American College of Sports Medicine (ACSM) fluid replacement guidelines.
Frequently Asked Questions About Tennis Hydration in North York
How do junior tennis players stay hydrated during summer camp in North York?
Junior tennis players stay hydrated during summer camp by starting each session already well hydrated from the morning, drinking at every break in play rather than waiting for thirst, and keeping a labelled water bottle with them at all times on court. Parents dropping children off at Bayview Village Tennis Camp on Elkhorn Drive should ensure their child drinks at least 12 to 16 ounces of water with breakfast before arriving. For full-day and half-day programs in July and August, when North York hard courts can reach high surface temperatures, plain water supplemented with an electrolyte drink or a salty snack like pretzels at lunch breaks is the right approach for active children. The American Academy of Pediatrics recommends water as the primary hydration for children during most physical activity, with sports drinks reserved for prolonged, high-intensity exercise in heat.
What is the best drink for hydration during a tennis match?
The best drink for hydration during a tennis match is a combination of plain water and a carbohydrate-electrolyte drink with 6 to 8% carbohydrate content. For matches under one hour, plain water alone is sufficient. For matches lasting over one hour, particularly in warm conditions like summer play on the outdoor courts near Bayview Village Park and along Sheppard Avenue East in North York, an electrolyte drink alongside water replaces the sodium lost in sweat and helps the body retain the fluids it absorbs. The USTA sport science team and the ITF nutrition guidelines both confirm this as the optimal on-court hydration strategy. Avoid drinks with over 9% carbohydrates, carbonated drinks, or caffeine-heavy beverages during play, as these can slow fluid absorption or cause stomach discomfort.
What does Djokovic eat before a match to stay energized and hydrated?
Before a match, Novak Djokovic uses an energy gel containing 25 milligrams of caffeine for pre-match activation. He eats dried fruits like dates and one to two teaspoons of honey during matches for quick natural fructose energy. His hydration approach uses a specialized electrolyte drink containing magnesium, calcium, zinc, selenium, and vitamin C, choosing electrolyte-rich fluids with fructose-derived energy rather than processed sugars. He avoids ice-cold water, preferring room temperature to avoid slowing digestion. His overall diet, which shifted to largely gluten-free and plant-based after 2010 following a consultation with nutritionist Dr. Igor Cetojevic, has been a frequently cited factor in his sustained performance and career longevity.
How can I tell if I am dehydrated during a tennis match?
You can tell you are dehydrated during a tennis match by watching for several physical signals: persistent thirst that does not ease after drinking, a dry or sticky mouth, muscle cramps in the calves or feet, headache developing mid-match, reduced coordination or timing errors that are out of character, and a noticeable drop in energy or reaction speed in the second set. The most reliable pre-match check is urine colour: pale straw yellow means well hydrated, darker yellow or amber means drink more before stepping on court. The USTA sport science guidelines state that performance begins to decline at just 1 to 2% body weight loss from sweating, which is only 1.5 to 3 pounds for a 150-pound player. Players coming from Hillcrest Village, Henry Farm, or across the Bayview Village area to play summer matches should check urine colour in the morning as a daily habit on hot days.
Should I drink a sports drink or water during a tennis lesson or practice session?
For tennis lessons or practice sessions under 60 minutes, plain water is completely sufficient for most players. For sessions lasting over an hour, particularly during the warmer months on outdoor courts, adding an electrolyte drink or a dissolving electrolyte tablet to your water bottle is appropriate. For junior players in structured programs at junior summer camp in North York where sessions run for several hours in the sun, a combination of water and a moderate electrolyte drink or salty snack is the right approach. Avoid giving children sugary commercial sports drinks as their primary fluid, as the American Academy of Pediatrics notes children often over-consume these beverages as casual refreshment rather than for performance needs.
What is the best way to rehydrate quickly after a tennis match?
The best way to rehydrate quickly after a tennis match is to begin drinking immediately after the final point, before you leave the court. Consume at least 500 millilitres of fluid with electrolytes in the first 30 minutes. Continue sipping steadily over the following two hours rather than drinking everything at once. The ACSM recommends replacing approximately 1.5 times the fluid you lost through sweat, using a drink that contains sodium to slow urinary output and help the body retain what you take in. A post-match recovery snack that includes both carbohydrates and a small amount of sodium, like a banana with a handful of pretzels or a low-fat chocolate milk, supports both rehydration and glycogen restoration simultaneously. Adults playing at our adult group lessons near Don Mills Road and Sheppard Avenue East in North York should follow this recovery window especially carefully on back-to-back playing days.
Why is Gatorade sometimes not recommended for tennis players?
Gatorade is sometimes not recommended for tennis players because standard versions contain high amounts of sugar (about 22 grams per 12-ounce serving), artificial food dyes, and a sodium concentration that is lower than what many heavy sweaters actually need during long, hot matches. Cleveland Clinic sports nutrition notes that Gatorade is a specialty drink designed for actual exercise, not casual thirst quenching, and that it can add unnecessary calories when consumed without the corresponding physical effort. For very heavy sweaters or for post-match recovery from severe dehydration, the higher electrolyte concentration of products like Pedialyte Sport or custom electrolyte mixes may be more effective. However, for standard match play over 60 minutes in moderate temperatures, a standard sports drink or diluted sports drink alongside water remains a practical and appropriate on-court hydration choice.
Key Takeaways: Hydration Best Practices for Tennis Matches
Staying hydrated during tennis matches starts well before the first serve and ends hours after the final point. Drink small and often at every changeover rather than waiting for thirst. Start each match already well hydrated from the previous day. Use plain water for shorter sessions, and add an electrolyte drink with 6 to 8% carbohydrate content for any match lasting over an hour, especially in the heat. Watch your urine colour as the simplest and most reliable hydration check. And after the match, replace approximately 1.5 times what you lost in sweat, with sodium in your recovery drink to help your body hold onto the fluid it needs. Proper hydration is not a detail, it is one of the most direct performance levers available to every tennis player, at every level, in every match.
At Bayview Village Tennis Camp in North York, our certified coaches include hydration and match-day preparation as part of comprehensive player development across all programs, from our youngest juniors on the courts near Bayview Avenue to our adult players coming through from Willowdale, Don Valley Village, and across the M2K and M2N postal codes. Visit our programs and camps page to find the right program for you or your child, or call us at (905) 889-7293 to speak with a coach directly.
