Tournament Hydration Strategies

How to Not Run Out of Gas Between Matches

Tournament days are weird.

Early starts ⏰Long waits 🪑Short turnarounds 🔄Big emotions 😬Lots of running 🏃‍♀️

Your body is burning fuel all day, even when you’re sitting around scrolling on your phone pretending to relax.

Hydration is what keeps your brain sharp and your legs working.

Not optional. Not extra credit.

Rule #1: Start Hydrated (Seriously)

Showing up already dehydrated is like starting a match down 0–3.

Drink water before you leave the house.Not just in the car.Not just during warm-up.

A simple check:

• Pale yellow pee = good

• Dark yellow = drink more

Yes, this matters. Welcome to elite sport.

Rule #2: Sip All Day (Not Just After Matches)

Most kids make this mistake:

They play hard… then drink.

Wrong order.

You should be sipping:

• During warm-up

• Between games

• While waiting for your next match

• Even when you’re “not thirsty”

Small, frequent sips beat giant panic gulps.

Think maintenance, not rescue.

Rule #3: Bottle Courtside or It Doesn’t Exist

If your bottle is in your bag across the building, congratulations. You forgot it.

Keep it:

• At your court

• In your chair

• In your hand

Make drinking automatic between games.

No bottle = no hydration.

Rule #4: Water Plus Electrolytes (Especially for Long Days)

For short sessions, water is fine.

For tournaments with:

• Multiple matches

• Long days

• Heavy sweating

You want some electrolytes.

Why?

Because you’re losing sodium and minerals, not just water.

Options:

• Light electrolyte mix

• Coconut water

• Sports drink diluted 50/50 with water

Not five energy drinks. Relax.

Rule #5: Don’t Wait Until You’re Tired

By the time you feel flat, sluggish, or foggy, you’re already behind.

Hydration is preventative.

Elite players drink before problems show up.

Rule #6: Post-Match Refill Every Time

After every match:

• Drink

• Small snack

• Reset

Even if you won easily.

Even if you lost quickly.

Your next match doesn’t care what just happened.

Cold Weather Makes This Harder

In winter:

• You feel less thirsty

• You sweat under layers

• Heated buildings dry you out

So you have to be intentional.

Room-temp drinks help.Warm fluids help.Habits help most.

Parents, This Part Is For You

If your child finishes the day with a full bottle, hydration did not happen.

Help them:

• Refill between matches

• Remind them to sip

• Pack electrolytes

• Model good habits

You’re not being annoying. You’re building athletes.

Bottom Line

Tournament hydration is boring.

It’s also one of the easiest competitive advantages you’ll ever get.

Drink early.

Sip often.

Recover between matches.

Prepared players don’t fade late in the day.

They finish strong.