Build a Hydration Routine You'll Actually Stick To: A Tennis Player's Guide
Share
You already know you should drink more. You read the tips, you bought the bottle, and you meant to sip all through your last match. Then the third set arrived and the bottle was still full.
Knowing what to do and doing it are two different things. A tennis hydration routine works because it takes the decision out of the moment. This guide shows you how to build one that fits your real life, with realistic expectations and no perfection required.
Quick tip: The easiest way to add a hydration habit is to attach it to something you already do.
What the Research Says About Building Habits
You may have heard it takes 21 days to build a habit. The best-known study on this found something more honest.
In a study by Lally and colleagues at University College London, 96 volunteers picked a daily healthy behavior, such as eating, drinking or exercising, and did it in the same situation every day for 84 days. Among the 39 people whose data fit the researchers' model, the median time to reach a stable habit was 66 days, but individual estimates ranged from 18 to 254 days. Two takeaways:
- It takes longer than a month for most people, so give yourself time.
- Missing a single day didn't derail people. In the study, one missed opportunity didn't materially hurt automaticity, and it recovered quickly. It didn't test repeated misses or long breaks.
A caution: this was a small study of mostly university students, and only about half the participants fit the model. Use it as encouragement to be patient, not as a countdown.
Step 1: Pick Cues You Already Have
The easiest way to add a hydration habit is to attach it to something you already do. Researchers call a specific "if this happens, then I will do that" plan an implementation intention. A 2006 meta-analysis by Gollwitzer and Sheeran, covering 94 studies, found these plans had a medium-to-large effect on reaching goals, and the effect was stronger when people had trouble with things like forgetting or getting derailed. The plans work best when they're specific. "Drink more tomorrow" does little. "If I sit down at a changeover, then I'll take a drink" is a plan.
Here are some if-then plans for tennis players:
- If I wake up on match day, then I'll drink a glass of water before anything else.
- If I sit down at a changeover, then I'll take a drink, even if I'm not thirsty.
- If I finish a match, then I'll fill my bottle before I start chatting.
- If I get in the car after playing, then I'll drink what's left in my bottle.
- If I sit down to dinner on a tennis day, then I'll have a glass of water with it.
Pick two or three to start. Too many at once is how routines fall apart.
Step 2: Use the Changeover as Your Anchor
On court, the changeover is your built-in reminder. USTA sports science suggests drinking at each changeover until you're comfortably full, often about 8 ounces. Thirst can lag behind what your body has lost, so don't wait for it. Our guide to signs of dehydration while playing tennis explains why, and what to watch for.
Make it automatic: keep your bottle next to your chair, not in your bag, so it's the first thing you see when you sit down.
Step 3: Make It Easy
Habits stick when they take almost no effort. A few simple setups:
- Pack your bag the night before, with a full bottle in it. Our guide to what to drink the night before a tennis match has a simple evening routine.
- Keep a bottle where you'll see it: on your desk, by the door, in the car.
- Use a bottle you like. It's a small thing that makes a difference.
- Set a reminder or two on your phone for the days you play.
Step 4: Plan Beyond Match Day
Hydration isn't only something you do on court. USTA suggests starting to hydrate five or six days before competition, then drinking 12 to 16 ounces on waking on match day and another 12 to 16 ounces about 60 to 90 minutes before play.
That's why a routine beats a match-day scramble. The more steady your everyday drinking, the less you have to catch up. There's no single right amount for every person, because it depends on your size, climate, activity and health. A registered dietitian can help you set a target.
Step 5: Add an "After" Step
The match isn't over when you shake hands. Add one cue for afterward, such as filling your bottle before you leave the courts or having a drink with your post-match meal. Our guide to what to drink after a tennis match explains how to match your drink to the day.
Step 6: Make It Something You Enjoy
If your drink is boring, too sweet, too salty or hard to drink, you won't keep drinking it. At our Courtside Station at the Bent Tree Open, players told us that's what holds them back from using some electrolyte products consistently. Pick something you actually like. If you're considering an electrolyte drink, our guide to how to choose an electrolyte drink shows what to check on the label, and whether every tennis player needs one helps you decide.
Step 7: Track It Simply
You don't need an app. A tally on your phone, a tick on a calendar, or a note after each match is enough to show whether the routine is happening. This is a practical tip, not something from a study. Keep it light, and don't turn it into a reason to feel guilty.
Step 8: Plan for the Days You Forget
You will miss days. That's normal, and the habit research suggests a single miss doesn't undo your progress. Instead of "I blew it," use a reset plan:
- If I forget at the first changeover, then I'll drink at the next one.
- If I forget all day, then I'll start again at the next cue, with no catching up by chugging.
Step 9: Make It Social
Tennis is a community, and routines stick better with company. Make changeover drinks a thing you do together with your doubles partner, or ask a friend to check in before your next match. It costs nothing and it's more fun.
A Sample Week
| Day type | Morning | On court | Afterward |
|---|---|---|---|
| Match or practice day | Glass of water on waking. Another 12 to 16 oz about 60 to 90 minutes before play (USTA) | Drink at every changeover, often about 8 oz (USTA) | Fill your bottle, drink with your post-match meal |
| Rest day | Glass of water on waking | Steady sips through the day | Water with dinner |
| Day before a big match | Start steady, with water through the day | Sip with dinner, and skip alcohol |
Adjust this for your own needs, and ask a dietitian if you're unsure.
Common Obstacles and Easy Fixes
| Obstacle | Try this |
|---|---|
| "I forget." | Attach a drink to a changeover or another cue you already have. Keep your bottle where you'll see it |
| "I'm never thirsty." | Thirst can lag, especially in the cold. Drink on a plan. See our cold weather tennis hydration guide |
| "Water is boring." | Find a drink you like. Taste matters |
| "I'm always running to the bathroom." | Sip steadily instead of drinking a lot at once. Talk to a clinician if it's frequent or bothersome |
| "I feel full or my stomach is upset." | Sip rather than gulp, and test any new drink in practice. Stop and talk to a professional if it keeps happening |
When a Routine Isn't Enough
If you drink steadily but still feel very thirsty, dizzy, headachy or very tired, or your urine is regularly dark, talk to a healthcare professional rather than just drinking more. If you have a heart, kidney or blood pressure condition, take medication, or have been told to limit fluids or sodium, ask your doctor before changing how much you drink.
Where AceFit Hydrate Fits
AceFit Hydrate is a dietary supplement electrolyte drink mix made for women who play tennis. If electrolytes make sense for your longer or hotter sessions, you could make it one of your cues. Check the Supplement Facts on the AceFit Tennis Life site, and ask your doctor first if you have a health condition or take medication. Test it in practice before match day.
The Bottom Line
A hydration routine doesn't need to be perfect. It needs to be specific, easy and kind to you on the days it slips. Pick two or three cues, anchor one to the changeover, and give yourself time.
Taking care of yourself is part of the game.
Frequently Asked Questions
How do I build a hydration routine?
Attach your drinking to cues you already have, such as waking up, sitting down at a changeover, or finishing a match. Use specific if-then plans, make it easy, and expect a few missed days.
How long does it take to build a hydration habit?
It varies. In one well-known study, the median was 66 days among those whose data fit the model, but individuals ranged from 18 to 254 days. Be patient, and don't treat 21 days as a rule.
What if I miss a day?
One miss doesn't undo your progress. In that study, a single missed day didn't materially hurt the habit. Pick it back up at the next cue instead of trying to catch up by drinking a lot at once.
How do I remember to drink water during a tennis match?
Use the changeover as your cue. USTA sports science suggests drinking at each changeover until you're comfortably full, often about 8 ounces. Keep your bottle next to your chair.
What is an if-then plan?
A specific plan that links a situation to an action, such as "If I sit down at a changeover, then I'll take a drink." A large meta-analysis of 94 studies found these plans helped people reach goals, especially when forgetting was a problem.
How much water should I drink every day?
There's no single number for everyone. It depends on your size, climate, activity and health. A registered dietitian or doctor can help you set a target.
When should I start hydrating before a match?
USTA suggests starting five or six days before competition, drinking 12 to 16 ounces on waking on match day, and another 12 to 16 ounces about 60 to 90 minutes before play.
Why am I never thirsty when I play?
Thirst can lag behind fluid loss, and it can be weaker in the cold. That's why a plan works better than waiting for thirst.
Do I need an electrolyte drink in my routine?
Not necessarily. Water is often enough for short, easy sessions. Electrolytes matter more for long matches, hot weather and heavy sweating. See our guide to whether every tennis player needs one.
How can I make drinking water more enjoyable?
Find a bottle you like, try a drink you actually enjoy, and test anything new in practice. If a drink is hard to drink, you probably won't drink enough of it.
Should I track my water intake?
You can. A simple tally or calendar tick is enough. It's a practical tip, and it's meant to help, not to create guilt.
When should I talk to a doctor about hydration?
If you're often very thirsty, dizzy, headachy or very tired, your urine is regularly dark, or you have a heart, kidney or blood pressure condition or take medication, talk to a healthcare professional.
This article is for general educational purposes only and isn't personal medical or nutrition advice. Talk to your doctor or a registered dietitian before adding any supplement, or if you have a health condition, take medication, or have been advised to limit fluids or sodium. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources
- Lally et al., 2010, European Journal of Social Psychology: How are habits formed (secondary summary used for the sample, 66-day median, range and caveats)
- Gollwitzer and Sheeran, 2006, implementation intentions meta-analysis (NCI summary)
- USTA: Beat the Heat, Cooling and Hydration Tips for Tennis Players
- USTA: Playing Tennis in the Heat: How to Manage Water and Electrolyte Losses