Electrolytes for Padel, Tennis and Other Racquet Sports
Long matches, heat, and short breaks add up. What the research says about sweat, cramping, and what to drink.
Our founder plays padel, and summer matches are where hydration gets tested. Here is what sports science says about racquet sports, and what it does not.
Why racquet sports are hard on hydration
A match can last an hour or two, often outdoors or on a warm indoor court. Effort comes in bursts, so you sweat steadily while drinking mostly at changeovers. Studies of tennis players in hot conditions have reported sweat rates of roughly 1 to 2 liters per hour, with large differences between players.
Sweat, sodium, and cramps
Muscle cramps are common in racquet sports. Research in tennis players has linked heavy sweating and large sodium losses to cramping in some of them. At the same time, reviews of the evidence conclude that the cause of exercise-associated cramps is not settled, and muscle fatigue and altered nerve control probably play a large role. Electrolytes may help some players, but they are not a guaranteed cramp fix.
A practical plan
- Start the match already hydrated. Drink steadily in the hours before.
- Drink to thirst at changeovers rather than forcing large amounts.
- On hot days or in long matches, include sodium in your drink or snacks.
- Eat a normal meal afterward. Food replaces most of what you lose.
- If you often finish with salt marks on your clothes or cramp late in matches, you may lose more sodium than average.
What not to expect
No drink makes up for fatigue, heat you are not used to, or too little sleep. Electrolytes replace what sweat removes. They do not replace fitness or rest.
Where Atlas fits
One Atlas stick in a water bottle gives you 600 mg of sodium, 500 mg of potassium, and 200 mg of magnesium with 0 g sugar and 25 calories. It is meant for longer or hotter sessions. For a short, easy hit, water is enough.
See the label and ingredientsSources
- Bergeron MF. Heat cramps: fluid and electrolyte challenges during tennis in the heat. Journal of Science and Medicine in Sport. 2003;6(1):19-27.
- Schwellnus MP. Cause of exercise associated muscle cramps (EAMC): altered neuromuscular control, dehydration or electrolyte depletion? British Journal of Sports Medicine. 2009;43(6):401-408.
- Baker LB. Sweating rate and sweat sodium concentration in athletes: a review of methodology and intra/interindividual variability. Sports Medicine. 2017;47(Suppl 1):111-128.
This article is for general education and is not medical advice. Talk with your clinician about your own needs. These statements have not been evaluated by the Food and Drug Administration. Atlas Hydration is not intended to diagnose, treat, cure, or prevent any disease.