< Back to case studies

Simon Carr's scorecard

M25 Idanha-a-Nova (round-of-16)

Thursday 22nd July, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 51g

    Carb per hour
  • 1,139mg

    Sodium per hour
  • 1,800ml

    Fluid per hour
  • 633mg/L

    Relative sodium concentration
  • 0mg

    Total caffeine
  • How Simon hit those numbers

    500ml x PH 1500 (Tablets)
    2 x Yogurts
    2 x Slices of sourdough bread with avocado
    3 x Eggs
    1 x Coffee
    1.5L x water with BCAA
    1.5L x PH 1500 (Drink Mix)
    3L x Plain water
    2 x Energy bar (30g carb)
    1 x Ham and Cheese Sandwich

    How Simon's hydration and fueling went...

      • Simon had a successful week at the ITF Futures M25 Idanha-a-Nova, where he reached the final of the tournament in Portugal. In very hot conditions, Simon largely stuck to a fueling and hydration plan for matches that can vary greatly in length
      • Simon’s hydration and fueling plan for games breaks down into drinking a sip of plain water, water mixed with a PH 1500 tablet and a bite of a banana or cereal bar at every changeover
      • He shared his specific match intake from his 7-6, 4-6, 6-2 win over Shiv Shimabukuro in the round-of-sixteen, during which conditions were extremely hot (38°C / 100.4°F)


      • Simon preloaded sensibly with 1 x PH 1500 in 500ml (16oz) water prior to the match (textbook per our preloading recommendations). Simon’s preloading could have been improved by adding at least one further PH 1500 powder to the additional 1.5L (~48oz) of plain water that he drank
      • Simon’s average sodium intake across the match was 1,139mg/hr - a solid amount considering the warm conditions and his sweat sodium concentration of 921mg/L. He used 3 x PH 1500 tablets based on the fact the weather was brutally hot and Simon’s experience of muscle cramps towards the end of matches in similar conditions
      • Since refining his hydration plan, Simon has resolved his cramping issues and did not experience any during this match
      • On top of the 1.5L (51oz) with 3 x PH 1500 tablets, Simon drank an additional 3L (101oz) of plain water, so he drank around ~1.8Ll/hr (~61oz/hr) during the match. It should be recognised that this is a very high fluid intake but considering the very hot conditions, match duration and elite level of play, this isn’t necessarily an inappropriate fluid intake for Simon, though definitely on the upper end of what is tolerable for an athlete of his size
      • If he is going to continue with this level of fluid replacement, a greater proportion of his plain water could include PH 1500. On the surface it seems he was replacing his sodium well, the total volume of fluid he consumed across the match diluted the relative sodium concentration of his drinks to ~633mg/L
      • In order to determine the appropriateness of this total fluid intake, we would encourage Simon to collect some pre- and post-bodyweight data around future matches to better understand his sweat rate. Moving forward, understanding whether this volume of fluid replacement is common practice for Simon would be useful knowledge


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • The Quick Carb Calculator recommended Simon consume 30-60g of carb per hour for a match of this length (2 hours 30 minutes). Simon appeared to follow this well, consuming ~51g/hr during the match. This consisted of a ham and cheese sandwich, cereal bars and bananas - foods which are satiating and high in carbohydrates
      • The Quick Carb Calculator also recommends taking ~30g of carb 15 minutes prior to the match. One area for improvement in the future could be for Simon to consider having a gel, banana or similar just before the match starts to top off his energy levels
      • This said, Simon did consume a balanced, carb-rich breakfast consisting of porridge and sourdough bread topped with some protein in the form of eggs and avocado, roughly 2 hours before the match


      • Overall, Simon executed his fueling and hydration plan well with a brilliant match outcome and an excellent tournament in general. Possible areas for improvement are minor, but we’d recommend taking on ~30g carb pre-match
      • Simon also played doubles at this tournament, therefore recovery would have been extremely important. He needs to make sure he’s optimising recovery and starting each match hydrated and ready to play again in the warm conditions
      • His post-match meal hits his carb, fluid and protein requirements well. Continuing to prioritise his rehydration and refueling in the hours following match play is extremely important in tournament play

    Key info

    Simon Carr

    Sweat sodium concentration
    Sweat sodium classification
    * determined by a PH Advanced Sweat Test


    Overall Time

    Event information

    M25 Idanha-a-Nova (round-of-16)
    Idanha-a-Nova, Portugal
    22nd July, 2021

    Event conditions

    Weather Conditions
    Very Hot
    No Rain
    Min Temp
    32°C / 90°F
    Max Temp
    36°C / 97°F
    Avg Temp
    34°C / 93°F

    Athlete feedback

    Hydration rating
    No cramping

    Simon's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake1282,8484,5000633
    Per hour511,1391,8000

    Data Confidence







    There is an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.

    Simon's recent case studies

    see all

    Related case studies

    Nail your next event with a FREE Fuel & Hydration Plan
    Get started