Being ready to play tennis involves many different factors. In our last newsletter, we addressed having proper equipment and the importance of a good warm-up. This month, we will look at the importance of rest/sleep and being properly hydrated pre- and post-match.

In order to play your best, if you are fatigued either mentally or physically, your chances of success diminish. If you have one or two nights of poor sleep it shouldn't have much impact on performance. However, if it lasts longer, the recovery process can be affected. You are considered sleep-deprived when you only get 4 hours of sleep a night. On average a regular adult needs between 7-9 hours of sleep each night, although this can vary depending on an individual's daily routine. Teenagers need between 8.5-9.5 hours of sleep to be most alert when dealing with everyday activities and study. Children need the most sleep at 9-13 hours, including naps. The body does most of its recovery time while you sleep. When you are actually sleeping the body has its best chance to repair itself, strengthening and rebuilding muscles. Sleep is an anabolic state in which energy is stored rather than spent. The hormone levels change in your body, adrenaline decreases whereas a protein called HGH (human growth hormone) increases. Amino acids help repair the body, including muscles that have been stressed by exercise. So when the body is sleeping the recovery is faster than when it is awake. It has been said that if you play a strenuous match the body needs between 36-48 hours to recover. This does not have to all be made up with sleep. It depends on how fit you are and what type of daily routine you follow. Eating right after a match can help muscles recover quickly, even a snack filled with protein and glycogen, will aid in recovery.

Now that you are well rested you need to stay hydrated before you play tennis. Water is one of the most essential components of the human body. Water can help regulate body temperature, cushions and protects vital organs, aids the digestive system, lubricates the joints, and helps transport nutrients and waste throughout the body. It seems like common sense that hydration is necessary during exercise. And yet, most people at some point in their life, will suffer some form of dehydration. This is where you have an inadequate amount of fluid in the body. You are considered dehydrated when you have lost more than 2 percent of your body weight during exercise. The most likely causes of dehydration are inadequate fluid intake, excessive sweating, failure to replace fluids during or after exercise, exercise in dry and hot conditions, and drinking only when thirsty.

When it comes to finding the right amount of fluids to consume each individual is different and it is nearly impossible to provide specific recommendations. The right amount of fluids depends on a variety of things - length and intensity of exercise are key contributors. Ways to monitor whether you are dehydrated are the color and amount of urine you pass. Large quantity and light in color means you are hydrated, whereas dark in color and concentrated means you are dehydrated.

Sports drinks have be developed to help prevent dehydration during exercise. They provide additional calories and electrolytes to improve performance. This includes products like Gatorade, Powerade, many of the flavored waters, etc. The night before a match you should drink 15-20 fluid ounces during the evening. The day of the match you should drink 15-20 fluid ounces 2-3 hours beforehand, then an additional 8-10 fluid ounces before the match. During the match 8-10 fluid ounces should be consumed every 10-15 minutes. Once the match is over you should drink 20-24 fluid ounces for every 1 lb. lost. To aid in a full recovery phase you should consume a ratio of 4:1 carbohydrates to protein within the 2 hours following the match to replenish glycogen. If you are unable to eat, a quick drink like chocolate milk can help start the recovery process. Yes, more chocolate milk for me!

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