doubles team posing for a photo after their tennis match.

5 simple snacks and drinks to stop and prevent muscle cramps

3-minute Read

Tennis is a fun and active sport, but it can be tough on your body, especially during the Mid-Atlantic’s hot and humid summer months. Experiencing a muscle cramp or spasm can stop your fun on court. Muscle cramps can happen when you are dehydrated, suffering muscle fatigue, and lacking salt or electrolytes in your body.

To help you play your best in hot conditions, it is important to properly fuel your body before and during your match. Here are five options you can try to help prevent cramps.

1. Electrolyte-filled drinks

Drinking plain water is a great start, but when you sweat while playing tennis, you also lose salt and electrolytes. Electrolytes help your muscles work correctly and keep your body hydrated.

The American College of Sports Medicine (ACSM) says that replacing salt is key to stopping cramps. Their recommendation is to drink electrolyte-filled fluids to replace the salt you are losing while playing tennis, especially in the summer.

2. Bananas

Bananas are the perfect tennis snack! They contain potassium, which helps the body’s nerves and muscles talk to each other so you can move smoothly.

Bananas also provide quick energy. Research from the National Institutes of Health (NIH) shows that maintaining your energy helps muscle strength and avoid tiring quickly. Because of bananas’ benefits, professional tennis players often eat a banana during changeovers.

3. Pickle Juice

Many pro players use pickle juice! Studies in Medicine & Science in Sports & Exercise show that the vinegar in the juice can quickly ease a muscle cramp.

If you feel a cramp coming on, a small sip can work in less than two minutes. It’s a great emergency tool to have in your tennis bag.

-Tip: If you don’t like or have pickle juice, eating mustard also has the same effect.

4. Watermelon

Watermelon is mostly water, so it’s a delicious way to stay hydrated. It also contains an amino acid called L-citrulline. A study in the Journal of Agricultural and Food Chemistry found that this nutrient can help with muscle soreness. Finally, eating watermelon before you play is a yummy way to help your blood flow and keep you cool.

5. Avocados

Avocados are a great addition to your pre-match meal. They are a wonderful source of magnesium, which is a mineral that helps with muscle relaxation and flexibility.

When your body has enough magnesium, your muscles are less likely to stay tight or spasm. Try adding avocado to your toast or smoothie before heading to the court.

By adding these simple foods and drinks to your routine, you can worry less about cramps and have more fun playing tennis.

Quick Summary

Nutrient Focus

Sodium

Magnesium

Acetic Acid

L-Citrulline

Potassium

Try

Electrolyte Drinks

Avocados

Pickle Juice

Watermelon

Bananas

Primary Benefit

Fluid retention & balance

Muscle relaxation

Cramp inhibition

Blood flow and hydration

Healthy muscle function

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USTA Mid-Atlantic Foundation is a 501(c)(3) nonprofit organization committed to promoting tennis and its physical, social, and emotional health benefits. Learn about our impact in the region and how USTA Mid-Atlantic creates community, character, and well-being.

How to beat heat exhaustion

Read Time: 3-Minutes

Summer is here, and we want you all to have an amazing time rallying and playing your best tennis under the Mid-Atlantic summer heat! To help you prepare, we created a list of reminders on how to beat the heat so you can continue to play tennis all summer long!

Heat exhuastion 101

Before we arm you with tips on how to beat heat exhaustion, you need to understand what heat exhaustion is, the symptoms, and how to provide first aid if you or someone you know is experiencing heat exhaustion.

According to the Centers for Disease Control and Prevention (CDC), “heat exhaustion is the body’s response to an excessive loss of water and salt.” Symptoms include the following:

Headache
Nausea
Dizziness
Weakness
Irritability
Thirst
Heavy Sweating
Elevated Body Temperature

If you or someone else is experiencing these symptoms, it’s important to stop play, find shade, and try to cool down. You should start removing unnecessary clothes like shoes, socks, and sweatbands. Cool down with ice around the head and neck. Drink cool liquid, but in small sips. Most importantly, get medical treatment or emergency care services if they are unable to leave the area. If you’re at a USTA Mid-Atlantic Foundation event, our staff and athletic trainer are ready to step in and assist.

The best way to prevent heat exhaustion is to prepare for the heat. Below are a few tips on how to prevent heat exhaustion.

Tip 1: Stay Hydrated

Hydration, hydration, hydration! Ensuring you’re keeping yourself hydrated before AND after a practice or match is essential to keep your body going. To do so, replenish with the same amount of liquid as you lose through sweat. That’s about 32-85 ounces during an hour of play. Try to hydrate well before outdoor play to avoid dehydration! If you’re looking for an extra boost, try electrolyte-filled drinks that replenish nutrients at a faster pace. Check out more information on why hydration is so important to help you rule the court.

Tip 2: Fuel up

Food is energy; it’s what keeps your body going! It is important to fuel up with a balanced meal 3-4 hours before a match. In addition, to keep energy levels up during a match, it’s a good idea to have a light snack 1-2 hours beforehand. If allowed by the facility, bring an energy bar with you on court and have a couple bites during changeovers.

Tip 3: Keep it Cool

Ice packs and coolers are great ways to physically cool down and also keep your drinks cold while you’re playing. You can cool down faster during changeovers by applying ice packs against your neck, underarms, and core, but avoid putting ice directly on your joints and limbs. In addition, make sure you are wearing breathable clothing. Wearing breathable fabric during play is an effective way to stay cool. Clothing with mesh panels can also help prevent overheating by allowing your skin to breathe.

Tip 4: Sun Protection

Sunscreen is essential to protect your skin when you are outdoors playing tennis. Sunburn can increase skin temperature and cause the body to be less efficient in cooling itself. Applying sunscreen at least 20 minutes before sun exposure and reapplying at least every 2 hours can help prevent any discomfort that may follow from being in the heat so long. Also, packing a hat, sunglasses, and UV-protective clothing can bring extra protection while you’re playing on the court!

Summer brings some of the best memories on and off the tennis court. This list should have you ready to ace this summer season. If you’re looking for a way to get involved and play tennis, you can find tennis programs in your local area and start rallying on the court! Plus, USTA Mid-Atlantic tennis creates community, character, and well-being benefits that can last a lifetime.

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Long-Term Health & Sustainable Performance: Fueling for the Future

For tennis players, maintaining peak performance isn’t just about short-term fueling—it’s about developing habits that sustain energy, endurance, and overall well-being for the long run. Proper nutrition plays a critical role in reducing fatigue, improving recovery, and preventing injury. According to sports nutritionist, Dr. Emily Carter, “Athletes who adopt a balanced, whole-foods-based diet not only recover faster but also extend their playing careers by reducing inflammation and muscle breakdown.”

The Science of Sustainable Performance

1. Balanced Nutrition: The Building Blocks

A well-rounded diet provides the foundation for long-term success. According to a study published in the Journal of Sports Nutrition and Exercise Metabolism, athletes who consume a balanced mix of macronutrients perform better and experience fewer injuries. The ideal balance includes:

Carbohydrates (50-60%): The primary fuel for endurance and high-intensity play.
Proteins (15-20%): Essential for muscle repair and maintenance.
Healthy Fats (20-30%): Support anti-inflammatory processes and sustained energy.
Hydration: “Hydration is a performance multiplier,” says Dr. Carter. “even mild dehydration can reduce endurance by 10-15%.”

2. Building Sustainable Habits

Small, daily habits make the biggest difference over time. Dr. Mark Reynolds, a performance dietitian, emphasizes consistency: “Athletes who prioritize meal prep, hydration tracking, and nutrient timing recover more efficiently and maintain steady energy levels throughout training and competition.”

Meal Prepping: Planning nutrient-dense meals in advance minimizes reliance on processed foods.
Hydration Tracking: Drinking at least 80-100 oz of water daily ( more in hot climates) prevents fatigue.
Post-Match Recovery: Consuming a 3:1 carb-to-protein ratio within 30 minutes post-match replenishes glycogen stores and speeds up muscle repair.

3. Anti-Inflammatory Nutrition for Longevity

Chronic inflammation is one of the biggest threats to an athlete’s long-term health. Research from The American Journal of Clinical Nutrition suggests that incorporating anti-inflammatory foods can reduce muscle soreness and improve recovery.

Top Anti-Inflammatory Foods:
- Berries (rich in antioxidants)
- Leafy greens (spinach, kale)
- Omega-3 sources (salmon, flaxseeds, walnuts)
- Turmeric and ginger (natural anti-inflammatory agents)

4. Recovery and Longevity Strategies

Long-term performance is built on effective recovery habits. According to a report from the International Society of Sports Nutrition, optimizing recovery requires:

Hydration with Electrolytes: Replacing sodium and potassium lost in sweat to maintain muscle function.
Protein-Rich Meals: Consuming 20-30g of protein post-match to aid muscle repair.
Quality Sleep & Rest Days: “Athletes who sleep less than 6 hours per night see a 30% drop in reaction time,” says Dr. Reynolds. Prioritizing 7-9 hours of sleep boosts muscle regeneration and cognitive function.

Final Thoughts

Tennis is a lifelong sport, and sustainable nutrition is key to staying strong and injury-free. Whether it’s fueling with whole foods, staying hydrated, or optimizing recovery, small changes today lead to better endurance and longevity on the court. As Dr. Carter puts it, “investing in your nutrition now means fewer injuries, better performance, and a longer career in the game you love.”

Start fueling smarter today—and play your best tennis for years to come!

Subscribe to USTA Mid-Atlantic Foundation’s YouTube Channel and follow @ustamidatlantic on Facebook, Instagram, X, TikTok, and LinkedIn.

USTA Mid-Atlantic Foundation is a 501(c)(3) nonprofit organization committed to promoting tennis and its physical, social, and emotional health benefits. Learn about our impact in the region and how USTA Mid-Atlantic creates community, character, and well-being.

Pre-Match Fueling & Hydration for Hot and Humid Climates

As the temperature rises, so do the physical demands on your body when playing tennis. Hot and humid conditions can quickly lead to dehydration, fatigue, and muscle cramps if you’re not properly fueled and hydrated. To perform at your best, you need to have a game plan not just for your match, but also for what you eat and drink before stepping onto the court.

Hydration Strategies

1. Start Hydrating Early

Don’t wait until match day to drink water. Begin hydrating 24-48 hours before playing in hot conditions. Aim for at least half your body weight in ounces of water per day leading up to the match.

2. Electrolyte Balance Matters

Sweating depletes sodium, potassium, and magnesium, which are crucial for muscle function and preventing cramps. Include electrolyte-rich foods like bananas, avocados, and coconut water in your pre-match meals.

3. Pre-Match Hydration Plan

2-3 hours before: Drink 16-20 oz of water or an electrolyte beverage.
30 minutes before: Sip another 8-10 oz of fluids to ensure hydration before stepping on the court.

Pre-Match Fueling: What to Eat

The goal of pre-match meals is to provide sustained energy without causing digestive discomfort. The best approach is to focus on complex carbohydrates, lean proteins, and healthy fats while avoiding anything too high in fiber or fat that may slow digestion.

Quick & Easy Pre-Match Recipes

1. Tropical Power Smoothie

A hydrating, energy-packed smoothie that’s easy on the stomach.

Ingredients:

1 cup coconut water (hydration boost)
1 banana (potassium for muscle function)
½ cup pineapple (natural sugar for quick energy)
½ cup Greek yogurt (protein for muscle support)
1 tsp honey (extra energy boost)
Ice cubes (as needed)

Instructions:

Blend all ingredients until smooth.
Drink 30-60 minutes before playing for a refreshing energy boost.

2. Banana Peanut Butter Energy Bites

Perfect for on-the-go fueling before a match.

Ingredients:

1 ripe banana, mashed
½ cup oats
2 tbsp peanut butter (or almond butter)
1 tbsp honey
1 tbsp chia seeds (for sustained energy and hydration support)
Pinch of sea salt

Instructions:

Mix all ingredients in a bowl until combined.
Roll into bite-sized balls and refrigerate for 20 minutes.
Eat 2-3 bites about an hour before your match for an energy boost.

3. Whole-Wheat Toast with Almond Butter & Honey

A simple but effective pre-match meal.

Ingredients:

1 slice whole-wheat toast
1 tbsp almond butter
1 tsp honey
½ banana, sliced on top

Instructions:

Spread almond butter on toast.
Drizzle honey and add banana slices.
Eat 60-90 minutes before play.

4. Lemon Ginger Electrolyte Drink

A refreshing, homemade electrolyte drink to keep you hydrated.

Ingredients:

2 cups water
Juice of 1 lemon
1 tsp honey or maple syrup
¼ tsp sea salt (for electrolytes)
½ tsp grated fresh ginger (optional, for digestion and anti-inflammatory benefits)

Instructions:

Mix all ingredients in a bottle or shaker.
Stir or shake well and sip 30-60 minutes before playing.
Store in the fridge for a cool, refreshing boost.

Game Plan for Hot & Humid Conditions

Monitor Urine Color: Light yellow = hydrated, dark yellow = drink more water.
Pre-cool Your Body: Sip on cold water or use ice towels before heading onto the court.
Dress Smart: Wear light, moisture-wicking clothes and a hat for sun protection.
Adapt & Listen to Your Body: If you feel dizzy or weak, take a break and rehydrate immediately.

Final Thoughts

Pre-match nutrition and hydration set the tone for your performance, especially in hot and humid conditions. By following these simple yet effective strategies, you’ll have the energy and endurance needed to stay strong from the first serve to the final point.

Now, get out there and play your best tennis!

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Play Tennis for a Healthier Heart

February marks American Heart Month, a time dedicated to raising awareness about cardiovascular health and encouraging heart-friendly habits. While many forms of exercise contribute to a healthy heart, few combine aerobic fitness, muscular endurance, and social engagement as seamlessly as tennis. Often referred to as “the sport for a lifetime,” tennis offers significant cardiovascular benefits, reducing the risk of heart disease, improving circulation, and promoting overall well-being.

How Tennis Reduces Your Risk of Heart Health

Heart disease remains the leading cause of death in the United States, responsible for one in every five deaths, according to the Centers for Disease Control and Prevention (CDC). However, research has shown that regular physical activity, particularly aerobic exercise, plays a critical role in preventing and managing heart disease. Tennis, with its bursts of high-intensity movement and sustained periods of moderate activity, aligns perfectly with the American Heart Association’s (AHA) recommendation of at least 150 minutes of moderate-intensity aerobic exercise per week.

A 2018 study published in the British Journal of Sports Medicine analyzed various forms of exercise and their impact on longevity. The findings revealed that racquet sports, including tennis, were associated with a 47% lower risk of cardiovascular-related death compared to those who led a sedentary lifestyle. The combination of sprinting, lateral movements, and quick directional changes inherent in tennis strengthens the heart, improves circulation, and lowers blood pressure.

Cardiovascular Benefits of Tennis

1. Improved Heart Efficiency

Playing tennis is both an aerobic and anaerobic sport. It elevates the heart rate, encouraging the heart to pump more oxygen-rich blood throughout the body while playing over a long period of time. An article from Slamin Tennis & Fitness, tennis also involves high-intensity movements like sprinting, jumping, and lunging. The sudden burst of movement while playing for a long duration can help the heart muscle improve the ability to pump blood which leads to a healthier and stronger heart that can withstand physical exertion better and reduce the risk of cardiovascular diseases.

Aerobic vs. Anaerobic Exercise in Tennis

Aerobic exercise refers to sustained, moderate-intensity activities that keep the heart rate elevated for extended periods. In tennis, jogging between points, long rallies, and extended matches contribute to aerobic conditioning, improving endurance and heart efficiency.
Anaerobic exercise involves short bursts of high-intensity effort, which helps build muscle strength and cardiovascular power. Quick sprints, sudden directional changes, and explosive movements like serves and volleys challenge the heart and muscles, improving cardiovascular performance.

By incorporating both aerobic and anaerobic elements, tennis provides a great cardiovascular workout that enhances endurance while also developing power and agility.

2. Lower Blood Pressure and Cholesterol Levels

Hypertension and high cholesterol are major risk factors for cardiovascular disease. A study published in the British Journal of Sports Science & Medicine found that adults who engaged in racquet sports like tennis experienced significant reductions in systolic and diastolic blood pressure over time.

Additionally, tennis has been linked to improved cholesterol levels. Regular play increases high-density lipoprotein (HDL), or “good” cholesterol while lowering low-density lipoprotein (LDL), or “bad” cholesterol. This balance reduces the risk of arterial plaque buildup, which can lead to heart attacks and strokes.

3. Enhanced Cardiovascular Endurance and Weight Management

Obesity is a key contributor to heart disease, and tennis is an excellent sport for maintaining a healthy weight. Data from activetenniscoaching.com.au said, “Depending on intensity and body weight, a player can burn between 400-800 calories per hour playing singles. For doubles, a player can burn between 300-600 calories per hour.”

Playing Tennis Leads to a Healthier Life

Tennis is more than just a fun and competitive sport—it’s a heart-healthy activity that can significantly enhance cardiovascular fitness, reduce the risk of heart disease, and improve overall longevity. As American Heart Month reminds us, prioritizing heart health through regular exercise is essential.

So, grab a racquet, find a court, and serve up a healthier future—one match at a time. If you don’t know where to start, check out our welcome to tennis page to find a coach near you!

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