Warm-up: Ensure you raise your core temperature about 30-40 minutes before your match to prevent injuries. Activities like light jogging, using a stationary bike, or dynamic stretching are ideal for this purpose.
Boost your energy: Consume a snack at least 30 minutes before your match begins. If your match isn’t the first of the day, continue snacking approximately every hour after your first meal.
Carry extra fuel: During changeovers, aim to snack every 10-20 minutes, especially if your match extends to three sets. Suitable snacks include sports bars, pretzels, sports gels, bananas, and peanut butter crackers.
Stay hydrated: Drink a combination of anti-doping approved sports drinks and water throughout the match to maintain hydration and energy levels. It’s recommended to maintain a 3:2 ratio of sports drink to water.
Pack spare clothing: Having two changes of clothes is essential to stay dry and prevent heat-related illnesses by removing excess heat from the body.
Warm-up: Ensure you raise your core temperature about 30-40 minutes before your match to prevent injuries.
