Game, Set, Hydrate!

Around this time of year we start to notice more aspiring tennis players gracing the courts in our public parks as the whole nation gears up for what must be the most exciting grass court competition of the whole year, Wimbledon!  Whether its tennis or another sport that you enjoy, it's important to remember how crucial hydration is. Remember in advance that taking part in any form of exercise, requires you to hydrate before, during and after your chosen exercise session in order to reap the full benefits. This article takes a closer look at why and how we can avoid dehydration and set ourselves up for a truly enjoyable UK summer of sport.

The Basics

If you are thinking about partaking in some sporting activity it is generally best to drink before, during and afterwards. For example, if you are playing tennis or going for a jog at 14:00, about two hours before, try to drink two glasses of water. Whilst you are exercising, drink another cup every 20 minutes or so if possible. This is why you will notice professional tennis players such as Andy Murray drinking between every couple of games on the court as a bare minimum. After the match has ended, have a decent drink of at least two cups of nice chilled water. The general rules are for each pint of sweat you create, drink double in water.

WTA and Recovery Nutrition

The Women's Tennis Association know a thing or two about how to avoid dehydration. So let's take a look at a few proven tips that the professionals themselves stick to, also known as the 4 R's:

• Rehydrate using electrolytes and fluids
• Replenish with carbohydrates
• Reinforce your immune system with the help of nutrition heavy foods
• Regenerate your muscles with a healthy dose of protein foods

So when it comes to the best possible fluids to counteract and prevent dehydration, water is the undisputed king, plus it is free! But there is nothing to say that we can't add a little flavour to make that rehydration a little more enjoyable. Try and avoid sugary drinks because not only do they play havoc with your fluid levels, but they also pack a lot of calories that kind of defeats the object of exercising in the first place. Robinson Barley Water has been a firm favourite with professional tennis players for decades. For more refreshing flavoured water combinations click here.

But the bottom line is if you want to be 100% sure about how healthy your sports drink happens to be, stick with H2O and you'll always be on the winning team.

For more information on how much water your body needs and to stay on top of your hydration levels, please download our free Drink Alarm App.