10 Hydration Tips Every Tennis Coach Should Know
Hydration is not just about avoiding cramps. For tennis players, even slight dehydration can affect focus, reaction time and engagement before more obvious symptoms show up.
“Even just a little bit slower reaction time, reduced concentration and irritability can be signs of slight dehydration,” says Tara Gidus Collingwood, MS, RDN, CSSD and sports dietitian who works with junior and professional players.
For coaches, hydration should be part of the daily plan, not an afterthought. Here are 10 ways to help players stay ready for the demands of the court.
1. Start hydrating before practice
Most people begin the morning slightly dehydrated. Collingwood recommends drinking 16 to 24 ounces from wake-up to court time. If practice is later, players may need another 8 to 12 ounces before stepping on court.
2. Watch for subtle warning signs
The earliest signs may not be dramatic. A player who is less engaged, slower to react, struggling to concentrate or becoming irritable may already be behind on hydration.
3. Know when water isn’t enough
For activity under 60 minutes, water may be fine. But heat, humidity and intensity matter. In hot conditions, even shorter sessions may call for electrolytes and fuel.
4. Add electrolytes for longer sessions
For practices or matches over 60 minutes, players should begin taking in electrolytes before they feel depleted. If a player waits until the one-hour mark of a two-hour practice, they may already be playing catch-up.
5. Don’t forget carbohydrates
Sports drinks get criticized for sugar, but sugar has a purpose during intense exercise.
“Yes, it has sugar, but when you’re exercising, we need to have some energy coming in,” Collingwood says.
For tennis players training hard, fluid, electrolytes and carbohydrates all matter.
6. Match the plan to the player
Sweat rates vary by athlete, weather, court conditions and practice type. Men may sweat more because they often have more muscle mass and generate heat faster, but every player needs an individual plan.
7. Use the scale as a simple tool
Players can weigh themselves before and after practice in dry clothes to estimate fluid loss. Collingwood uses a general guideline of about 1,000 milligrams of sodium lost per two pounds of sweat. Sweat testing can provide more precise information.
8. Practice the routine before competition
Hydration should be trained like a serve or return pattern. “Practice isn’t just for practicing your serve and backhand and forehand,” Collingwood says. “It’s also for practicing your nutrition.”
Players should test drinks, gels, chews, bars and timing during practice so there are no surprises during tournaments.
9. Choose products players will actually drink
The best product is not always the trendiest one. It’s the one the player will consistently consume. Taste, flavor, temperature and concentration all affect whether a drink ends up in the body or stays in the bottle.
10. Adjust for the day ahead
A light drill session, a match-play practice, a July heat wave and a strength session after court time all require different plans. Coaches can help players forecast: How long will they be out there? How hot is it? How intense will the session be? What do they need between activities?
"Practice isn’t just for practicing your serve and backhand and forehand. It’s also for practicing your nutrition."
Tara Gidus Collingwood
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The 2025 Coach Inclusion Summit proved that when coaches are empowered with the tools of inclusion, whether that’s for adaptive play or business leadership, the entire sport wins. By celebrating our differences and sharing our expertise, the USTA and its DEI partners are ensuring that the tennis court remains a place where everyone is welcome to play.
