By Shireesh Bhalerao, D.C.
Photos by Steve Line/squashpics.com
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| | Shireesh Bhalerao is a licensed chiropractor practicing in Portland, Oregon. He is the tournament director of the Portland City Squash Open, hosted by the Lloyd Athletic Club, and is always looking for advice about his game. |
Three issues ago, I offered some advice and information regarding what squash players should eat before, during, and after a match. This is a follow-up and will provide some well-researched recommendations regarding what players should drink at these critical times.
To state the obvious, proper fluid replacement is an essential element for squash players of all levels. However, the knowledge of proper hydration while playing typically creates itself via rumor and anecdotal evidence (read on to see what that post-match pint will do for you). After all, each individual responds differently to different hydration practices.
The American College of Sports Medicine has published some general recommendations regarding fluid replacement before, during, and after exercise. What follows is a synopsis of those recommendations along with some others whose goals are to prevent injury and, hopefully, to improve performance on the court. Again, it cannot be stated enough that you should always seek the advice of a qualified health care professional before implementing any kind of health strategy.
Before the Match
The time before a match is arguably the most important time to hydrate. Simply put, you should start thinking about proper hydration at least 24 hours before a match. Combining a nutritionally balanced diet with adequate hydration will help prime the pump. A general rule is that you should drink at least eight large glasses of water (about 64 oz.) per day to stay adequately hydrated.
It is also recommended that, about two hours before the big match, you should drink two large glasses (about 17 oz. total) of water. This should ‘top you off’ and also allow some time for you to excrete any excess water so that you won’t need to sprint to the bathroom after that first game. By the way, when or if you do use the facilities before a match, your urine should lack significant color if you are well hydrated.
Between Games
The moment of opportunity in a squash match is the 90 seconds between games. If you think about it, a squash player can, at most, rehydrate only four times during a match. Most other sports allow the player to drink water at more regular intervals. Therefore, regardless of how strenuous your match is, you should drink as much water as you can tolerate between games. This practice should adequately replace the water lost through sweating.
Because 90 seconds is such a short time, it is good practice to have a source of water (e.g., a large bottle) nearby the court so that you can not only drink the necessary amount of water between games, but also catch your breath.
During all matches (especially those lasting more than one hour), it is recommended that the fluid you drink be lightly flavored to enhance palatability so that you have a tendency to drink more fluid than plain water. If you use a commercially available electrolyte beverage to rehydrate between games, it should be adequately diluted with water such that it consists of more water than electrolyte drink.
In matches that last less than one hour, there is little evidence to suggest that drinking commercially available electrolyte drinks rather than plain water is beneficial to performance. However, in those grueling matches that last more than an hour, ingesting these drinks may help you on the court. In case you were wondering, there seems to be little evidence that suggests one electrolyte beverage being superior to others with regards to improved performance during exercise.
Lastly, the fluid that you choose to rehydrate with during a match of any length should be cooler than ambient temperature to help avoid overheating.
After the Match
Not much needs to be said here other than drink as much as you can depending on when your next match is. If you are in a tournament scenario where you may be playing multiple matches, use the above guidelines to help you decide when and how much to drink. If you have some more time between your next session on the court, you will have more time to rehydrate properly.
Lastly, it is common practice for many squash players (at least the ones I know) to have a beer (or several) after a match. Simply put, alcohol of any kind will further dehydrate you and is not recommended after exercise of any kind. Living as I do in the Pacific Northwest where microbrew sometimes flows just like water, this bit of advice is a tough one to swallow. |
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