Water is a fundamental component of our biological makeup and an absolute necessity for our survival. When we are competing in sport, athletics or any type of physical training, hydration with water alone is simply not enough. We must ensure that - for athletic performance - our body and bio-mechanical makeup is receiving everything it needs.
We require a simple set of inputs that will support and sustain a performance-based output.
As athletes, we are competing within a controlled and safe arena - the tennis court. It is imperative to identify, address, and resolve any reasons for lack of performance or inability to compete at the highest level our body can maintain. Hydration encompasses a significant part of the athletic performance equation.
What specific elements do I consider when it comes to hydration on court and the body's ability maintain optimal performance standards.
H2O
Magnesium
Potassium
Sodium
This leads to the next query.....
How do we get these essential/funcational elements in our system during play?
When is the best time to have electrolytes for performance?
How do I know if my electrolytes are out of balance?
Honestly, everyone is different.
How much our body needs, in terms of electrolyte content, can vary person to person. Timing is also a major factor when it comes to electrolyte intake.
My Take
Background:
When training, working out, playing tennis, I tend to sweat a lot. I struggled with dips of energy throughout my junior career and the 2 years I played college tennis. For context, this was between 1998-2007. I was plagued with feelings of less than optimal energy output throughout a match and these dips in energy became scatterted within a tournament weekend itself. I didn't think much of it at the time and it also didn't seem to catch anyone's attention around me.
Taking Control:
I realized halfway into my tennis career (early 20s | 2009-10) that it could be from a lack of proper hydration. The first thought that came to mind was that I need to hydrate myself much sooner than the few hours before the match on match day. This lead to drinking ample amounts of water the night before I was to compete. The hope was that I would maintain homeostasis throughout the next day's competition. However, with that much water consumption, all I ended up doing was dehydrating myself further by continuously relieving my bladder from an excess of water. After countless trials with -sugar or articially sweetened sports drink company poducts I shall not name- I decided to take a deeper dive and research what I could do to establish a healthier and more effective performance outcome. The following is a quick share of what I discovered and my experience over several years of trial and error with hydration and electrolytes.
Research/Trials:
The last few years I've taken serious consideration into electrolyte supplements (company/products) and here is what I found out:
Nuun- This was a starting point for me, and I enjoyed taking it before and throughout a training/workout. However, once I realized it didn't have much in it for electrolyte count, I wanted something a bit more potent, better tasting, and natural. I realized there were a lot of extra products in the fizzy tabs that I could definitely do without.
LMNT- This is a product I really enjoyed and still do. In terms of quantity, it is an excellent source of Sodium, Potassium, and Magnesium. Nonetheless, it was still not exactly what I was looking for as contents of K and Mg were not enough for me. At this stage in my life I also began looking for the healthiest, minimally processed methods of nutrition I could afford and get my hands on.
Ath Co- This one became one of my favorite electrolytes to date. The "Lytes" uses Pink Himalayan Salt and Organic Monk Fruit. This was much more appealing to me as a wholistic competitor trying to stay away from articifical/unnatural ingredients as much as I could control.
My own blend- Eventually I settled on a blend of organic/natural supplements I buy from health stores or Mary Ruth's products. I create my own mix to a desired amount I feel would be sufficient for me on that particular training/competition day. It's dependent on what activity I'm about to do immediately or in the near future.
My personal blend ingredients:
Either the LMNT or Ath Co electrolyte powder (1 full serving)
Organic Cranberry & Pomogranate juice (a few ozs)
1/4 serving of Mary Ruth's Zinc, Vitamin C, B-complex suplements
32oz of water with Ice
The recipe can be adjusted based on how much training or how far away the strart time of the exercise is. Nonetheless, this personal blend gives me the satisfaction and ease of knowing I'm taking in an electrolyte mix that is essentially the healthiest I can get my hands on. I'm aware of what and how much of each ingredient goes in it as I'm making it myself. Accompanied with some salty and energizing snacks creates a well-rounded and complete preparation for my training, workout or match.
The salty and energizing snack items:
Salted nuts or a trail mix with some dark cholocate.
Dates (though high in fiber are a great source for Vitamin B6, Magnesium, and Potassium.)
Homemade bites. This is a combination of many ingredients mashed together and refriegerated. These are quite potent and full of energy. Figs, Dates, Almonds, Pecans, Salt, Chia seed, Protein Powder, Cacao Powder, and Coconut oil.
Closing notes
It took quite some time, research, and a lot of trial and error to discover what can work for my body and my training/fitness demands. Of course, like anything in life, it must be constantly monitored and adjusted based on demands and how the body will react to specific inputs and products. I'm in my 30s now and have realized that my body functions a bit differently to physical stresses in training and competition than it did in my 20s. Keeping an awareness to the subtle (and sometimes obvious) changes in your body and it's reactions is incumbent upon continuous athletic development and performance.
Here are the links to above brands and their prodcuts mentioned:
https://www.maryruthorganics.com/
This is not a paid promotion. I do not recieve any financial compensation or products from the above companies except which I purchase on my own. I'm also not a certified nutritionist/dietician, etc. Seek advice of a medical professional or a healthcare provider. The information above is for education purpose only and a sharing of my experience with sports and electrolyte trials in my career as a tennis player and athlete.