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Increasing appropriate fluid intake for tennis
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Water is good for us, but too much actually dilutes your body's sodium levels low enough to increase other medical problems including muscle cramping. So, what is adequate hydration?

IMPROVING YOUR HYDRATION STATUS

At some point, we have all heard, "Drink lots of water!" As the weather gets warmer-and on the tennis court it can get downright sweltering-competitive tennis players encounter a high heat index and hot court surfaces. These conditions make tennis players targets for dehydration and heat illness. Water is good for us, but too much actually dilutes your body's sodium levels low enough to increase other medical problems including muscle cramping. So, what is adequate hydration? Target a 10- 12 cup (3-4 litre) training diet base daily either of water or equivalent hydrating beverages. Which beverages are best, and how do they fit into our overall eating plan? Here are some answers.

BEVERAGES AND FOODS THAT COUNT TOWARD DAILY HYDRATION NEEDS

Best: Water, fitness waters, sport beverages, seltzer, club soda, mineral water, flavoured waters (As above with Serena Williams)

Very good: 100% fruit juices, lemonade, tomato and vegetable juices low-fat milk Good: raw fruits and vegetables

So-so: soft drinks (diet soft drinks in moderation), decaffeinated coffee, yogurt

Not so good: caffeinated beverages and alcohol are diuretics and do not count toward water intake.

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