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.
In2Pickle Player Development
PrinciplesA. 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.