Cold Weather Tennis Hydration: Do You Still Need to Drink?
When it's 95 degrees, remembering to drink is easy. You're sweating and thirsty and your water bottle is nearly empty by the second set.
When it's cold, it's a different story. You're bundled up, the bottle is still full after an hour, and you don't feel thirsty at all. So do you still need to drink?
Yes. Here's why cold weather can make hydration trickier, and a few simple habits for winter hitting.
Why You Don't Feel Thirsty in the Cold
Research from Robert Kenefick, a kinesiology researcher at the University of New Hampshire, found that cold can change the thirst response itself. In cold conditions, blood shifts toward the body's core, and the body doesn't register the drop in blood volume that would normally trigger thirst. His work reported that thirst was reduced by as much as 40% in the cold. (That's the largest reduction found, not a typical one, and the work was done in controlled cold chambers.)
The practical point: you can be low on fluids and not feel it.
Quick tip: In winter, drink on a plan — thirst can lag even when you've already lost fluid.
You Still Lose Fluid in the Cold
Even when you don't feel hot, your body is still working:
- Sweat. Tennis is hard work, and you may sweat more than you realize under layers.
- Breathing. Cold air is dry, and you lose moisture each time you breathe out.
- Heavy clothing. Layers add to the effort of moving.
Kenefick's research notes that breathing, extra clothing, and quick sweat evaporation in cold, dry air can increase fluid loss. The same article reports fluid deficits of 3% to 8% of body mass among people working in cold environments. Those are not tennis players, so don't apply the numbers directly to your match, but they show it's a real effect.
How Cold-Weather Dehydration Can Show Up
The signs are the same as in the heat, and easy to blame on something else:
- Heavy legs or unusual tiredness
- Headache
- Dry mouth
- Darker urine
- Muscle cramps
These can have other causes, so drinking more isn't always the answer. If they last more than a few hours or get worse, talk to a healthcare professional. Our guide to signs of dehydration while playing tennis explains which signs mean it's time to stop and get help.
6 Simple Winter Hydration Habits
- Drink on a plan, not on thirst. Since thirst may fade in the cold, sip at changeovers anyway. USTA suggests about 8 ounces at a changeover as a starting point for most conditions, then adjust for how much you sweat.
- Start hydrated. Drink steadily in the hours before you play, not only on arrival.
- Use a drink you enjoy. If cold water feels unappealing outside, room-temperature or warm drinks can make it easier to drink. This is a practical tip, not a medical one.
- Layer smartly. Wear layers you can remove as you warm up, so you don't sweat more than you need to.
- Replace electrolytes when you've sweated a lot. After a long or hard session, even in winter, a carbohydrate-electrolyte drink can make sense. Not every player needs one every time, so read our guide to whether every tennis player needs an electrolyte drink. One option some players choose is AceFit Hydrate, a powdered electrolyte dietary supplement created for women in tennis — available in pouches of stick packs. Check the Supplement Facts label for what's in it, and ask your doctor first if you have a health condition or take medication.
- Rehydrate afterward. Our guide to what to drink after a tennis match covers how.
What about indoor courts?
Indoor courts are often warmer, but you may still sweat a lot, and indoor air can be dry. The same plan applies: drink at changeovers and don't wait for thirst.
The Bottom Line
Cold weather doesn't remove your need for fluids. It just makes it easier to forget. Drink on a plan, layer well, and replace what you've lost afterward.
Taking care of yourself is part of the game.
Frequently Asked Questions
Can you get dehydrated playing tennis in cold weather?
Yes. You still lose fluid through sweat and breathing, and thirst can be weaker in the cold, so it's easy to fall behind without noticing.
Why am I not thirsty when it's cold?
Research suggests cold shifts blood toward your core, which dulls the trigger for thirst. The effect varies from person to person.
How much should I drink when playing tennis in winter?
There's no single number. A good start is a few sips or around 8 ounces at changeovers, adjusted for how much you sweat. If you're unsure, ask a coach, dietitian, or doctor.
Do I need electrolytes in winter?
Sometimes. If you play for a long time or sweat heavily, replacing electrolytes can still make sense. For a short, easy hit, water is often enough.
Are the signs of dehydration different in the cold?
They're much the same: tiredness, headache, dry mouth, and darker urine. The difference is that you may not feel thirsty.
This article is for general educational purposes only and isn't personal medical advice. If you have a health condition, take medication, or feel unwell while playing, talk to a healthcare professional. 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
- Kenefick RW, Hazzard MP, Mahood NV, Castellani JW. Thirst Sensations and AVP Responses at Rest and during Exercise-Cold Exposure. Med Sci Sports Exerc. 2004;36(9):1528–1534 (also summarized by Newswise / UNH: Why We Feel Less Thirsty in the Cold)
- USTA: Playing Tennis in the Heat: How to Manage Water and Electrolyte Losses