The essential
October 10, 2026
Tennis and padel hydration: choosing and planning your drinks
BREATHERSBLISS LAB
Tennis and padel matches can last longer than expected. An accessible bottle, a reserve and a familiar drink help you avoid improvising late in the match. Electrolyte choices depend on conditions and sweat losses, not your ranking.
Tennis: prepare for changeovers
Place drinks near the approved bench before warming up. Use permitted changeovers to drink comfortably, check what remains and cool down within tournament rules. Long rallies, direct sun and an extended match change the demands. Carrying a reserve does not mean you must finish every bottle.
Padel: account for indoor heat and consecutive matches
An indoor padel session can be sweaty when ventilation is limited. Outdoors, keep drinks shaded where possible. For two consecutive matches, plan food and recovery time as well as water. Use your own mouthpiece and do not rely entirely on your partner's spare bottle.
Water, sodium and carbohydrate are separate decisions
Water may be sufficient for a short session with little sweating. For a long or hot match, consider the drink's sodium and your food plan. Electrolyte powder does not necessarily supply substantial carbohydrate. Combining gels, tablets and powder in one bottle changes concentrations and may affect taste and stomach comfort; add up the ingredients first.
Trial the routine before a tournament
Rehearse with the same bottle and dilution in comparable practice conditions. Record duration, fluid consumed and comfort. Reconsider the plan when the weather changes rather than forcing another player's hourly target. Afterwards, return gradually to drinks and meals. No drink guarantees freedom from cramps or faster recovery.
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