Tournament Tip No. 3 Take Care of Yourself


Tournaments are fun. But they are also stressful. There is a lot going on. And, like it or not, most of us feel some amount of pressure: to win, not to let our partner down, not to miss that serve, etc.

In all the excitement, sometimes we can forget to take care of ourselves. We miss a drink break. Do not eat. Forget to reapply. Etc. Take care of yourself - this is your top priority.
Tony Roig
In2Pickle Player Development

Should You Sit?

Seems like a silly question to pose. But in my experience it is not without some merit to think about whether you should sit between matches. If it helps you rest and stay calm, then probably a good idea. But if it causes your back or legs to tighten, maybe skip the seat for now.

The Basics

Any time you play, you need: hydration, sustenance, and usually some sort of skin protection. Ignore any of these things and you will likely suffer some adverse consequence.

Principles

A. Start your hydration and sustenance routine the day before by drinking 16 ounces of water before bed. Most sites recommend a high carbohydrate meal the night before: pasta, rice, and such.
B. The day of the tournament, drink 16 ounces of water in the morning, then repeat 1-2 hours or so before game time. Also make sure to eat some carbs 1-2 hours or so before the game: bread, peanut butter, bagel, etc.
C. During the game, drink 8-16 ounces of water between each game with additional drinks during any timeouts.
D. Between matches, make sure to keep hydrating 8 ounces or so per hour depending on fluid loss during the match. Also make sure to eat something: protein or granola bar, peanut butter, trail mix.
E. Since a tournament day is usually at least 2 matches, consider adding some sort of electrolyte into the mix. You are looking for some sodium and carbohydrate content. 70mg of sodium per 8 oz. of fluid and 30-60 grams of carbohydrates per hour can help provide a guideline. Be careful with sugar content in commercial electrolyte products. Some sites suggest making your own electrolyte at home with on-hand ingredients.

Put on your oxygen mask

I have always thought that the airplane oxygen mask explanation has broad application in our daily lives. When things go sideways or are stressful we often worry about how others are doing. But you must always tend to yourself as well. Just as a parent without an oxygen mask might faint before helping their child, so too can your failure to take care of yourself impair your ability to help yourself and your team.

Should You Sit?

Seems like a silly question to pose. But in my experience it is not without some merit to think about whether you should sit between matches. If it helps you rest and stay calm, then probably a good idea. But if it causes your back or legs to tighten, maybe skip the seat for now.