Padel has taken Australia by storm. New courts are popping up in every city, social leagues are booked out and plenty of people are swapping a gym session for a couple of sets with mates. It looks relaxed from the outside, but anyone who has played a long rally on a warm evening knows padel is quick, stop-start and very sweaty. Here's how to stay hydrated for padel, from the first set to the last.
Why padel makes you sweat more than you think
Padel is played on a smaller court than tennis, but the ball rarely stops. Short sprints, quick changes of direction, lunges at the net and walls that keep the ball alive all add up. Many Australian courts are outdoors or covered but open at the sides, so summer matches can feel like playing in a greenhouse.
When you sweat, you lose water and electrolytes, mainly sodium, plus some potassium. A dry mouth, thirst and feeling flat late in a long match are all signs you're falling behind on fluid. Keeping on top of fluid and sodium through the match is a simple habit worth building.
Before you play
- Start hydrated. Sip water through the afternoon rather than chugging a bottle in the car park.
- Check your colour. Pale straw-coloured urine is a good sign you're starting in a good place.
- Add electrolytes on hot days. If it's warm or you're playing back-to-back matches, a can of a no added sugar drink with electrolytes in the hour before you play is an easy way to start topped up.
- Eat something light. A small snack an hour or two before means you don't need a sugary drink on court.
During the match
Use changeovers. Padel has natural breaks between games and sets, and they're the perfect time for a few sips. Little and often beats nothing for an hour then a huge gulp.
- Social game, mild weather: water is usually enough.
- Hot night, long match or tournament: alternate water with a drink with electrolytes.
- Heavy sweater? If you finish with salt marks on your shirt or cap, you're losing more sodium than most, so electrolytes matter more for you.
Keep your drinks cold. A chilled can or bottle in an esky by the court is far more appealing than a warm bottle that's been sitting in the sun, and you'll drink more of it.
After the match
Once you finish, rehydrate with fluid and sodium, especially if you're playing again tomorrow.
- Drink steadily over the next hour or two, not all at once.
- Include sodium, either from a drink with electrolytes or a salty snack with water.
- Weigh yourself before and after a few sessions if you want to understand how much you sweat.
For more on timing, read the best time to drink electrolytes.
What to look for in a padel drink
- Sodium you can see on the label. It's the electrolyte you lose most in sweat.
- Low or no added sugar. A social match isn't a marathon. Most players don't need a sugary sports drink.
- No artificial sweeteners or colours if you'd rather keep things natural.
- Easy to grab. A ready-to-drink can means no powders or shaking at the court.
- Tastes good cold. If you enjoy it, you'll actually drink it.
Not sure which type suits you? Our guide to choosing the best electrolyte drink in Australia compares the options.
Padel in the Aussie summer
If you're playing in the heat, book early morning or evening courts when you can, wear a cap and light clothing, and keep extra drinks in the esky. Watch your playing partners too. If someone feels dizzy, unwell or confused, stop, get them into the shade, cool them down and seek help. Our hot weather hydration guide has more tips.
Where Uthrive fits
Uthrive is a lightly sparkling natural hydration drink made with certified organic Lake Deborah salt from Western Australia and real fruit, with no added sugar and nothing artificial. It's cold, refreshing and ready to drink, which makes it an easy one to keep in the esky at the court. Choose Passionfruit, Orange or Pineapple, or grab a Mixed Box for the group.
Run a padel club or court? Apply for a wholesale account to stock Uthrive in your fridge.
Hydrated by Nature
Real salt, real fruit, no added sugar. Built by a firefighter, Australian owned.
FAQ
Do I need electrolytes for padel?
For a short social game in mild weather, water is usually fine. For hot conditions, long matches, tournaments or if you're a heavy sweater, a drink with electrolytes helps replace the sodium you lose.
What should I drink during a padel match?
Sip at changeovers. Water works for most games; alternate with a low sugar drink with electrolytes when it's hot or you're playing a long match.
Is a sports drink good for padel?
Traditional sports drinks often carry a lot of sugar, which most social players don't need. A no added sugar drink with electrolytes gives you sodium without the sugar load.
How much should I drink after padel?
It depends on how much you sweat. Drink steadily over the next hour or two and include some sodium. Weighing yourself before and after a few sessions gives you a good guide.
This article is general information, not medical advice. If you have a health condition, talk to your doctor.