Entering the court always fills us with energy and motivation. But that same intensity makes us often forget something as basic as drinking water. And of course, no one wants to suffer dizziness, cramps or a drop in performance mid-match.
In this article of PadelPROShop We give you the keys to hydrate yourself better and take care of your body before, during and after paddle tennis.
Why is hydration so important in paddle tennis?
Paddle tennis, like any highly demanding sport, raises body temperature and increases energy expenditure. To regulate it, the body sweats, which involves loss of water and essential minerals.
Some factors that influence the amount of fluids we need are:
- Age and sex.
- Intensity and duration of the match.
- Environmental temperature and humidity.
- Type of sports clothing.
In fact, after an hour of paddle tennis we can lose up to 2 liters of water. Maintaining water balance is key to avoiding fatigue and protecting your health.
👉 And it's not just water that makes the difference: just as choosing the right racket can change your game, as we explain in what makes it different shovel of a professional player.
What to drink before a paddle tennis match
The ideal is to hydrate progressively throughout the day. According to the EFSA and the WHO, a minimum of 2 liters of water daily, of which 20% can come from fresh fruits and vegetables.
Before playing:
- baby 500 ml of mineral water between 1 and 2 hours before.
- Do it in small sips, not all at once.
- Avoid soft drinks, carbonated or energy drinks.
Hydration during paddle tennis: water + electrolytes
While you train or compete, your body continues to lose water and mineral salts. To maintain performance:
- baby 100–200 ml every 15–20 minutes.
- Opt for water at room temperature (approx. 16ºC).
- Avoid drinking ice water to prevent flatus.
- Complement with electrolytes (sodium, potassium, magnesium...) in intense matches.
A practical tip: always carry your own white paddle bottle. This way you make sure you hydrate correctly with each change of side.
What to drink after the padel game
After exertion, your body needs to recover the lost water:
- Drink the 150% of body weight lost (if you lose 1 kg, replace it with 1.5 L).
- Do it little by little and avoid immediately consuming beer or energy drinks, which delay muscle recovery.
- Include fruits rich in minerals (banana, melon, avocado, blackberries) or a natural post-match smoothie.
And if you want to always carry your hydration with you, the padel rackets with thermal compartment They are perfect for keeping your drinks cool even in summer.
Risks of not hydrating in paddle tennis
Playing dehydrated can reduce your performance, but it can also lead to serious health problems:
- Mild (1–5% of body weight): tiredness, headache, loss of appetite.
- Moderate (6–8%): dry skin, dark urine, dizziness.
- Severe (9–11%): difficulty speaking or concentrating, tachycardia.
- Very serious (15% or more): life risk.
Therefore, hydration should be part of your preparation just like warming up or resting.
Hydration means performing more in Paddle
In paddle tennis, not only whoever trains the most wins, but also whoever takes better care of their body. Hydrating correctly before, during and after the game is a simple habit that makes a difference.
Always include a bottle of water in your padel bag and make sure to replenish fluids constantly. This way you will avoid physical slumps and you will be able to give your best on the court.
