Will I Be Properly Conditioned For My Tennis Match Tomorrow?

Question

Hey there!

today i just played a crazy long match in the sweltering heat. i lost in the tiebreaker =[ but that was just a school varsity scrimmage match. unfortunately during the second set i started blacking out (couldn't see very well) and i got so tired i came home and wanted to fall asleep. ughh i also have a tennis tournament to go to tomorrow and I'm playing at 11am. do you think I'll be able to handle the competition?

Answer 1

Don't even think about it unless you have consumed the proper amount of water. and of course a decent breakfast.

I play cardio tennis in the July/August heat in florida. If I do it (i am out of shape and old) you can.  

Drink before, during and after.  HERE'S WHAT AN EXPERT HAS TO SAY

Studies have shown that prolonged endurance performance in the heat improves when water intake matches the amount of water lost as sweat. When a fluid replacement drink was ingested instead of water in the same amounts, performance increased even further.

One advantage of a fluid replacement drink is it helps your body hold onto the water, because it contains sodium. Drinking lots of water can trigger a urination response, which can cause modest dehydration before you exercise.

And after exercise, even though you are dehydrated, drinking water can trigger urination. Thus, a fluid replacement drink is best before and after exercise, but it's not as important during exercise, unless you go for more than an hour.

Here are tips concerning the ingestion of fluids when exercising in the heat:

Pre-exercise.

Load up on a fluid replacement drink by drinking at least 16 ounces an hour or two before starting.

During exercise.

Consume 6 to 12 ounces of water every 20 minutes when exercising less than one hour. For longer periods of exercise, a fluid replacement drink is superior.

After exercise.

A fluid replacement drink is superior. Load up with 16 to 24 ounces of fluid replacement drink for every pound of weight lost during exercise. But with severe water loss, this can be expensive. An option is to add a dash of salt to drinking water (about a teaspoon per gallon) — at this level you won't taste it — and consume equal portions of a fluid replacement drink and lightly salted water.

Water intoxication

A rule of thumb when it comes to exercise in hot weather is drink, drink and drink some more. However, if the drink is water, there can be a risk of hyponatremia, or water intoxication.

This occurs when excess sodium is lost in sweat and excess water intake dilutes the sodium in the blood, creating an electrolyte imbalance, which can cause seizures, coma and even death.

Thankfully, the risk is tiny, but it's still real. To avoid it, add a dash of salt to your water or use a fluid replacement drink.

Also, beware of going to the other extreme and loading up on fluids high in glucose (greater than 12 percent carbs), like fruit juices or soft drinks. This can cause gastrointestinal upset and delay movement of fluid out of the stomach. Fluid replacement drinks are about 7 percent carbs, which is just right.

Bryant Stamford is professor and chairman of the department of exercise science at Hanover College in Hanover, Ind.