In February of 2023, I decided to launch a series of posts based on the off-court exercises performed by the professional players appearing in the Netflix docuseries “Break Point.” At the time, I foolishly thought it would fill a few “Tennis Training Tuesdays.” However, that endeavour stretched out almost two years before the arduous journey came to a merciful close in November of 2024.
Or so I thought. Last week, as I was watching the first episode of the new Carlos Alcaraz “My Way” docuseries, I remembered one more loose end to wrap up from “Break Point.” Simultaneously, I also realized that I will be launching a new series of training posts based on the new show. At least I only have three episodes to deal with this time.
An important concept in personal development is building automatic habits to prioritize what is truly important. For example, the idea of “paying yourself first” involves setting aside money for long-term savings before day-to-day spending decisions are made. That is the best way to ensure present temptations don’t shortchange your future. Similarly, a piece of advice I frequently share with my younger coworkers is to work on personal education and training goals first thing every day. In my experience, waiting until later allows the urgent to crowd out what is important. Small daily actions create long-lasting impacts.
At one point in the first season of “Break Point,” Taylor Fritz casually mentioned that he immediately drinks a glass of water when he wakes up every morning. He explained that since people typically wake up dehydrated, that habit gives him a head start on the day. It’s a small action that reinforces the broader concept of building automatic habits that prioritize what’s important. Getting a jumpstart on daily hydration needs is always a good idea.
Good hydration is critically important for competitive tennis players because even mild deficiencies can have a measurable impact on performance. Dehydration reduces endurance, slows reaction time, and impairs decision-making, all of which are essential for high performance. Proper fluid intake helps regulate body temperature, maintain joint health, and ensure muscles perform at their highest level. In a sport where matches can stretch for hours under intense heat and physical stress, starting the day already behind on fluid intake is a disadvantage that’s difficult to overcome.
Dehydration can also lead to serious physical issues.. When fluid levels drop too low, the body struggles to cool itself properly, and muscles are more prone to painful cramping that has ended many matches prematurely. In extreme cases, dehydration can trigger heat exhaustion or heat stroke, both of which can require immediate medical intervention. Serious tennis players take hydration seriously, not just to maximize performance, but to protect health and safety in a sport that regularly pushes the body to its limits.
Let this be a gentle reminder that success in tennis—and in life—is often rooted in small habits that don’t seem glamorous in the moment, but make a big difference. Something as simple as drinking a glass of water first thing each morning can strengthen your foundation for higher performance.
(Additionally, this shall forever be known as the post in which I told everybody they should drink more.)
