OMG, was my tank empty or just dehydration?

[Tenny]

This morning from 7am, I played doubles with my neighbors. It was a rather casual gathering and we forgot our water. We formed ~ 5 teams and decided to play a league style, 1 set/match, 10games/set. First one, our team won easily 10:6, then against second team, we did even better but during the latter part, I began feeling exhausted and thirsty. Finally score became 8:8 but I 'rogerfederered (raising my playing level)' and won 10:8.

without much rest (like 5 min. Finally I got some water to drink), we began playing another team but I felt so heavy and tired. Generally my serve is steady but I could only serve <25mph puff balls. My arms and legs wouldn't move. Also my opponents played better than the other two. At 6:8, I drank more and began feeling better but it was too late. I haven't felt so helpless as I felt during early-mid phase of the match.

Was it a dehydration issue or simply exhaustion? I played yesterday too but when we started to play today morning, I was feeling great. Any advice will be welcome! TIA!

PS) I am no Marius...:( I know I should have taken more liquid.

[Marius_Hancu]

FYI, I take 2 liters of water with me at any 2hrs tennis training or game, and they're finished by the end:-)

also, check
Tennis: Tips for the Nutrition Advantage
there are pointers on hydration
in my signature here:

[Bungalo Bill]

This morning from 7am, I played doubles with my neighbors. It was a rather casual gathering and we forgot our water. We formed ~ 5 teams and decided to play a league style, 1 set/match, 10games/set. First one, our team won easily 10:6, then against second team, we did even better but during the latter part, I began feeling exhausted and thirsty. Finally score became 8:8 but I 'rogerfederered (raising my playing level)' and won 10:8.

without much rest (like 5 min. Finally I got some water to drink), we began playing another team but I felt so heavy and tired. Generally my serve is steady but I could only serve <25mph puff balls. My arms and legs wouldn't move. Also my opponents played better than the other two. At 6:8, I drank more and began feeling better but it was too late. I haven't felt so helpless as I felt during early-mid phase of the match.

Was it a dehydration issue or simply exhaustion? I played yesterday too but when we started to play today morning, I was feeling great. Any advice will be welcome! TIA!

PS) I am no Marius...:( I know I should have taken more liquid.

The rule of thumb for triathletes (when I participated to train for the IronMan contest) was when you felt thristy you are dehydrated. It is near impossible (unless you rest and get an IV) to rehydrate properly to overcome the implications happening in your body. It becomes a battle. The body starts to shut down and naturally so.

You should drink lots of fluids during a match even when you are not thirsty. Your new rule of thumb should be to drink, drink, drink.

Also, if you drank alcohol the night before, you need to drink lots of water during the night and the next day.

[shindemac]

Yes, when you are thirsty, your performance is compromised. You might have been tired too from playing so much and from the day before.

[Tenny]

FYI, I take 2 liters of water with me at any 2hrs tennis training or game, and they're finished by the end:-)

OK, I'll remember that. I have played without enough water intake before but today's result was most serious. It's a chilly Nor Cal morning and I didn't feel like I was sweating much. I need to do some study as you suggested. Geee- I felt like a dried sponge...no reflex, no power... And yeah, I played yesterday too against better players than me and <cough> drank just a little bit.

BTW, Bill, ironman contest? It's very impressive and scary too! :p

Thanks guys for the inputs!

[Bungalo Bill]

OK, I'll remember that. I have played without enough water intake before but today's result was most serious. It's a chilly Nor Cal morning and I didn't feel like I was sweating much. I need to do some study as you suggested. Geee- I felt like a dried sponge...no reflex, no power... And yeah, I played yesterday too against better players than me and <cough> drank just a little bit.

BTW, Bill, ironman contest? It's very impressive and scary too! :p

Thanks guys for the inputs!

I never got in! I trained like hell for it but never got chosen. I was trying to get in on lottery since I did not have any results in the Bud Light events. I was in the best shape of my life though, but it was real bad for the social life. I had none, all I did was got out of bed, and worked out.

I did manage to compete in one half-ironman in Santa Barbara and 11 Bud Light triathlons. Since I am 6' 2", the smaller guys and lighter guys dominated the shorter distances. I was competing when the only Iron Man contest was in Hawaii.

[Ronaldo]

BB, is that the contest that Gatorade uses in its commercial?

[Bungalo Bill]

BB, is that the contest that Gatorade uses in its commercial?

I have no idea. I would imagine. I have been out of training for triahtlons for nearly 16 years. Yes, I am old.

[Tenny]

I never got in! I trained like hell for it but never got chosen. I was trying to get in on lottery since I did not have any results in the Bud Light events. I was in the best shape of my life though, but it was real bad for the social life. I had none, all I did was got out of bed, and worked out.

I did manage to compete in one half-ironman in Santa Barbara and 11 Bud Light triathlons. Since I am 6' 2", the smaller guys and lighter guys dominated the shorter distances. I was competing when the only Iron Man contest was in Hawaii.


Ha ha ha, still impressive. Was it (half-ironman thingy and workout) fun? I was thinking maybe this all training thing was the reason you handed your No1 poster status to others but it's a while ago? I remember when I joined this board you were the No1. Seems it's now between you and Gaines Hillix for the 3rd 'legend' spot ;) (I am not encouraging competition itself. Just contribution of your knowledge!)

BTW, where can I that NoBadMoJo's beloved "Cytomax"? Another question is if we are more vulnerable to dehydration in the morning b/c I haven't really exprienced such a thing and I generally play in night.

TIA!

[Bungalo Bill]

Ha ha ha, still impressive. Was it (half-ironman thingy and workout) fun? I was thinking maybe this all training thing was the reason you handed your No1 poster status to others but it's a while ago? I remember when I joined this board you were the No1. Seems it's now between you and Gaines Hillix for the 3rd 'legend' spot ;) (I am not encouraging competition itself. Just contribution of your knowledge!)

BTW, where can I that NoBadMoJo's beloved "Cytomax"? Another question is if we are more vulnerable to dehydration in the morning b/c I haven't really exprienced such a thing and I generally play in night.

TIA!

I don't know what Cytomax is so you will have to ask him. I use HydroLite.

I really don't keep tabs on how many posts I write, but I do make sure I am helping people.

[Tenny]

I really don't keep tabs on how many posts I write, but I do make sure I am helping people.

Oooops...I've...done it. :(

[kevhen]

Water for the first hour or so and then switch over to a sports drink with carbs and salt to keep your energy and hydration levels up. Your body loses salt during matches and without salt can't absorb the water you are drinking. Always come prepared with water bottles that you can fill up (I used filtered ones so the water tastes ok no matter where I go) and a sports drink bottle.

[Bungalo Bill]

Oooops...I've...done it. :(

No worries. :)

[Geezer Guy]

Tenny, For a 7 AM match, you should get up about 4:30 and start drinking fluids and have a good breakfast. You should be DONE with breakfast 2 hours before your match. You can continue to drink fluids. About 6:30, flush your system. Playing that early, you should do about twice as much stretching as you normally do before a match. If it's cold, do even more than that. You should have a great match, and everyone else will still be waking up!

[munk3y]

woah, i feel so stupid now. I drink very little water when playing tennis. I just seem to forget but i am somehow able to go on for quite a while. I will now take 2 litres of water each time i go. great advice guys

[Tenny]

I will now take 2 litres of water each time i go. great advice guys

Oh yeah? I will take 3 liters of water each time I play tennis. :p Yeah, I feel stupid. Now, my shoulder(right) hurts. I woudn't forget the feeling of my body not moving as I wanted. That's was actually scary...

GG, actually I woke up at 5am but watched a Patrick Rafter match DVD instead (to be inspired :) )...

BB, where can I buy that HydroLite (or Cytomax if others know) kind of things? Thanks.

Tenny.

[kevhen]

Did you eat before you played as that can lead to cramps and sluggishness? You can get Powerade for 88 cents at most any grocery store in the US.

[Tenny]

Did you eat before you played as that can lead to cramps and sluggishness? You can get Powerade for 88 cents at most any grocery store in the US.

Yeah, I ate about 1 hr before the match. Cytomax seems to work well according to another thread. I found it at Amazon.com. I might try it soon. I feel I will visit this section (tips and instruction) as well as fitness more often from now on. BTW, what causes cramps? What exactly is cramps? I've seen Chang overcoming cramps against Lendl so, it happens to everyone, pro or amateur.

[kevhen]

Don't eat before you play or if you do eat very lightly.

[FiveO]

From the Nov. 1, 2005 episode of Bryant Gumbel's "Real Sports"

"Too Much of a Good Thing

In a compelling report from correspondent Frank Deford, REAL SPORTS examines hyponatremia, also known as "water intoxication," a potentially fatal condition experienced by endurance athletes who over-hydrate. The mantra of staying hydrated has traditionally been ingrained in the athlete's consciousness early on, from little league practice to training camp two-a-days. But as evidence continues to pile up, it has become increasingly clear that too much of a good thing can kill. This largely underpublicized condition is brought on by extremely low blood sodium levels and can trigger symptoms ranging from nausea and muscle cramps to seizures, coma and even death. Interviews include the sister of a marathoner who died from hyponatremia following the 2002 Boston Marathon, and a woman who spent four days in a coma after walking the Reggae Marathon in Jamaica.


Correspondent: Frank Deford
Producer: Mike Sullivan"

The report also included an interview of a Doctor specializing in Sports Medicine where that Doctor stated that the prgression of symptoms of heat exhaustion, heat stroke, ranging from nausea and muscle cramps to seizures, coma and even death, are identical those of hyponatremia and that the corrective measures and treatment for heat exhaustion/stroke are contra-indicated for hyponatremia and could actually hasten the worst possible outcome in a patient suffering from hyponatremia should such treatment be administered.

I think the cautious approach which usually applies to almost everything, including hydration, is moderation, especially for women, smaller males and youths, in that, as the Doctor quoted in this episode says, lower body weights create a higher risk.

[snowpuppy]

It is kinda scary sometimes that I have played like 3,4 or sometime 5 hrs of straight tennis barely drinking a drop (sometime even in blazing sumer heat) and not that many breaks. My sister would scream at me say "you are destorying your body!" Since i am still fairly young i guess i can put up with this. But I am definately making the effort to try to drink more water and in moderate amount each time (I have known to glup like crazy when drinking after sports)

[AngeloDS]

How does one properly hydrate during the day? Drink 8 glasses of water is fine (if you have the time), but if your practice starts at noon and ends at 4-5 PM. How do you hydrate for the hard practice?

Is water good enough?

Also, I heard to thin your sports drinks out because of the sodium in it. It could lead to some high blood pressure and other problems.

I'm not sure about you guys, but I'm like Roddick. I sweat easily, and it pours off my body. Oddly, my sweat is really salty. It stings if it gets in my eyes, and I could taste that it's salty. Good or bad, or what?

[armand]

Some people say that if the drink is colder, it's so much better for you that you don't need to drink as much. True or False?

[munk3y]

Don't eat before you play or if you do eat very lightly.

really? i fully stuff myself before i go and play
gives me energy, im somehwat a hyperactive person so i never have troubles moving around, unless im fatigued from playing too much

[AngeloDS]

Actually, that's true. I usually eat very little before my match.

When you eat, especially carbohydrates. Your body starts to produce insulin (I think?) or some chemical, and it goes through your veins into your muscles and makes glucose? I forget the chemical process. But it makes you feel tired and sleepy. Like after you eat a plate of pasta, you'll feel tired and kind of sluggish.

And I'm not sure about the colder drinks. The pro's have those little fridge things on the courts that holds their sports drinks. So, I suppose it has some affect.