Ruling the Court: Essential Hydration Tips for Padel Coaches to Maximize Performance and Prevent Injury

As a padel coach, your role is to get the very best out of your players, helping them to improve their game and achieve their goals. Whether you’re working with beginners or seasoned pros, one thing that should always be top of your mind is hydration.

Padel is an intense sport that requires a lot of energy and stamina. There’s a lot of running around, jumping, and hitting the ball, which all puts a real strain on the body. To perform at their best and prevent injuries, players need to stay hydrated before, during, and after a match.

Here are some essential hydration tips for padel coaches that will help maximize performance and prevent injury:

Start Hydrating Before the Match

The body needs time to absorb fluids, so players should start hydrating at least two hours before the match. They should aim to drink at least 500ml of water or sports drink in the two hours before the match. This will help ensure their body is properly hydrated and ready for the demands of the game.

Prepare for the Conditions

It’s crucial to keep in mind the conditions players will be playing in. If it’s hot and sunny, they will need to drink more fluids than if it’s cooler and overcast. Make sure players are aware of this and have enough fluids on hand to last the duration of the match.

Consider also providing electrolyte drinks to help replenish minerals lost through sweating. This will help players maintain their energy levels and stay focused throughout the match.

Encourage Small, Frequent Drinks

During the match, players should aim to drink small, frequent amounts of fluids rather than gulping down large amounts at once. This will ensure their body can absorb the fluids efficiently, reducing the risk of cramping and other hydration-related issues.

Players should drink at least one sip of water or sports drink after every changeover. This will help them maintain their hydration levels and keep their energy up.

Monitor Your Players

As a coach, it’s important to be aware of the signs of dehydration. If a player is experiencing dizziness, cramping, or feeling lightheaded, it may be a sign they are dehydrated and need to drink more fluids.

Make sure players take breaks to hydrate throughout the match. They should also have a drink during timeouts or if they are feeling tired or fatigued.

Rehydrate After the Match

After the match, players should continue to hydrate to help their body recover. They should aim to drink at least 1.5 times the amount of fluids they lost during the match.

Encourage players to drink water or sports drinks over sugary drinks like soda or energy drinks, which can do more harm than good.

By following these essential hydration tips, padel coaches can help their players perform at their best and prevent injuries. With proper hydration, players can stay focused, maintain their energy levels, and enjoy a game that they love.