Hydration Guide

Pre-Match Hydration

• Drink 500ml water 2-3 hours before match
• Add electrolyte tablets if playing in heat
• Avoid caffeine and alcohol 24 hours before

During Match

• 150-200ml every 15-20 minutes
• Alternate water and sports drinks for long matches
• Monitor urine color (aim for pale yellow)

Post-Match Rehydration

• Drink 1.5x fluid lost (weigh before/after)
• Include electrolytes and carbohydrates
• Coconut water is excellent for recovery

Cool Down Routine

Immediately After Match

• 5-10 minutes light jogging/walking
• Dynamic stretches for major muscle groups
• Deep breathing exercises

30 Minutes Post-Match

• Static stretching (hold each 20-30 seconds)
• Foam rolling for tight areas
• Ice bath (10-15 minutes) for intense matches

Next 24 Hours

• Active recovery (light swimming, cycling)
• Hydration monitoring
• Quality sleep (7-9 hours)

Tennis Player Diet

Pre-Match Nutrition (3-4 hours before)

• Complex carbs (whole grains, sweet potatoes)
• Lean protein (chicken, fish, tofu)
• Healthy fats (avocado, nuts)
• Avoid high-fiber foods right before

During Match Fueling

• Bananas or energy gels for quick carbs
• Small handful of nuts for sustained energy
• Avoid heavy, fatty foods

Post-Match Recovery Foods

• 3:1 carb to protein ratio meal
• Examples: Grilled chicken with rice and veggies
• Salmon with quinoa and roasted vegetables
• Include anti-inflammatory foods (berries, turmeric)

Physiotherapy Importance

Injury Prevention

• Regular mobility assessments
• Targeted strengthening for vulnerable areas
• Corrective exercises for muscle imbalances

Common Tennis Injuries

• Tennis elbow (lateral epicondylitis)
• Rotator cuff strains
• Lower back pain
• Ankle sprains

Physio Routine

• Weekly mobility sessions
• Monthly professional assessment
• Daily self-myofascial release
• Prehab exercises 3x/week