Don't let the heat delay your match...
If you think you’ll never play tennis in that kind of heat, think again. It happens more often than most would imagine and it's been commonplace this summer! When temperatures in the mid-90’s or low 100's mix with direct sunlight on a hard tennis court, it is unavoidable. The court surface becomes hot enough to cook your lunch – figuratively and literally. So how can you and I be expected to not only survive, but also to compete and have fun on hot summer days? Here are a few tips to get you started:
- Hydrate -- Drink up to a gallon of water a day in advance of play in extreme heat. But be sure to mix up your fluid consumption with a sports drink so you don’t flush your own much-needed electrolytes down the toilet! A 2:1 water to sports drink is a good starting ratio. Just get your fluid intake done well enough in advance so you’re not running to the bathroom in the middle of a match. Then, on changeovers, be sure to drink steady amounts as well, up to one cup of fluid with that same recipe.
- Clothing -- Cotton is cool but it also absorbs sweat and becomes heavy in the heat. Today’s high tech materials that allow sweat to pass through and evaporate is preferred. There are many brand names to choose from. Just avoid cotton t-shirts at all costs. Also stay away from dark heat-absorbing colors.
- Shade -- Getting out of the sun as much as possible can make a big difference! Wear a hat, put a towel over your head on changeovers, bring an umbrella, or sit under a tree. Changeovers are suppose to only last 90-seconds, but to avoid health issues... Take Five!
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