Water is a fundamental building block of our biological makeup and an absolute necessity for survival. However, when it comes to competing in sport, athletics, or any form of physical training, hydration with water alone is not enough.
For optimal athletic performance, our bodies need more than just H2O—we must ensure we’re supplying all the elements required for our bio-mechanical systems to function at their best.
Performance-Driven Hydration
Athletes require a simple, targeted set of inputs to support and sustain a high level of output. On the tennis court—where we operate in a controlled yet demanding environment—it’s critical to identify, address, and resolve any factors that might limit performance. Hydration plays a major role in this equation, yet it’s often misunderstood or overlooked.
What Do I Prioritize for Hydration and Performance?
Water (H2O)
Magnesium
Potassium
Sodium
These four key elements are essential for maintaining hydration, muscle function, and energy during play.
This raises some important questions:
How do we effectively get these essential elements into our system during play?
When is the best time to supplement with electrolytes for peak performance?
How can we tell if our electrolytes are out of balance?
The reality is: everyone’s needs are different. Electrolyte requirements—and the ideal timing of intake—vary from athlete to athlete.
My Approach and Experience
Background:
Throughout my junior and college tennis career (1998–2007), I struggled with inconsistent energy levels, especially during long matches or tournament weekends. It wasn’t due to a lack of fitness or preparation—something was missing, and at the time, I didn’t realize it was related to hydration and electrolyte balance.
Taking Control:By my early twenties (2009–10), I began to recognize that hydration was a bigger factor than I’d realized. I started hydrating more, even the night before matches, but found that simply drinking more water wasn’t the answer. In fact, excessive water without the right electrolytes can actually dilute your system and lead to further dehydration.
I also tried countless sports drinks—many loaded with sugars or artificial ingredients—with little success. This led me to deeper research and ultimately, a trial-and-error approach to finding what truly supported my performance.
What I Discovered (Product Trials):
Nuun: My initial step into electrolyte supplements. While convenient and enjoyable, I eventually found that the actual electrolyte content was too low, and I preferred to avoid unnecessary additives.
LMNT: This product offered a much stronger electrolyte profile, particularly in sodium, potassium, and magnesium. While I appreciated its potency, I still felt the need for higher magnesium and potassium levels, and a more minimally processed approach.
Ath Co: “Lytes” by Ath Co became a favorite for its use of Pink Himalayan Salt and Organic Monk Fruit—natural, simple ingredients that aligned with my focus on clean nutrition.
My Own Blend: Ultimately, I started creating my own mix, using organic/natural supplements sourced from health stores or Mary Ruth’s products. The blend is tailored based on my training or match demands, giving me full control over ingredients and quantities.
My Go-To Recipe:
1 serving LMNT or Ath Co electrolyte powder
A few ounces of organic cranberry & pomegranate juice
1/4 serving Mary Ruth’s Zinc, Vitamin C, B-complex supplements
32oz water with ice
This blend is easily adjustable depending on the day’s training load or timing. It gives me confidence that I’m fueling with the best, cleanest sources available—and I know exactly what’s going into my body.
Supporting Snacks:
To complement hydration, I incorporate salty and energy-dense snacks:
Salted nuts or trail mix with dark chocolate
Dates (for Vitamin B6, magnesium, potassium)
Homemade energy bites (figs, dates, nuts, chia seeds, protein powder, cacao powder, coconut oil, and salt)
Closing Notes:
It took years of research, self-experimentation, and observation to find what truly works for my body and my performance demands. Like any aspect of training, it’s important to continually monitor and adjust as your needs evolve. As I’ve moved into my 30s, I’ve become even more aware of how my body reacts to different stresses and nutritional strategies.
Key Takeaway:Listen to your body, stay proactive about your hydration and electrolyte intake, and be open to adjusting your approach as you grow and develop as an athlete. What works for one person may not work for another, but taking the time to find your optimal formula is a game-changer.
Resources:
Disclaimer: This is not a paid promotion. I do not receive compensation from the above brands and am not a certified nutritionist or dietitian. Always consult a healthcare professional before making significant changes to your diet or hydration strategies. This information is for educational purposes and based on my personal experience as a tennis player and coach.