Safely Slamming Aces: Tips for Tennis Players in Extreme Heat

Playing tennis in extreme heat can be dangerous, but with the right precautions, it is possible to enjoy the game while minimizing the risk of heat-related illnesses. As an experienced tennis player in California and Texas, I have played matches in hot conditions where the feels-like temperature exceeds 105 degrees. To prevent these conditions from becoming too much for me, I have developed a routine of packing necessary items to ensure my safety during long matches.

One essential item I bring is appropriate clothing. Lightweight, sweat-wicking tennis shirts and shorts help to pull moisture away from the body and allow for evaporation. This type of clothing, often referred to as Dri-fit, helps to keep me cool and comfortable during matches that last several hours.

Another crucial aspect of staying healthy in hot weather is hydration. I prepare a mixture of 50% water and 50% sports drink with electrolytes to ensure I stay properly hydrated before and during my matches. I bring several 20-ounce bottles of this mixture and drink about 16 ounces every 15 to 20 minutes to stay hydrated.

Sun protection is also essential in hot conditions, especially in places like Houston where the sun can be intense. I apply a sweat-proof, broad-spectrum sunscreen with an SPF of 60 or higher at least 15 minutes before heading outside to play. I reapply sunscreen every 60 to 80 minutes to protect my skin from harmful UV rays.

In addition to these essentials, I bring other items such as extra towels for wiping away sweat during breaks and sports glasses with polarized lenses to reduce glare on the court during bright sunlight periods. By taking these precautions and being prepared, I can enjoy playing tennis in extreme heat while minimizing the risk of heat-related illnesses.

In conclusion, playing tennis under extreme heat conditions requires proper preparation and attention to detail when it comes to staying hydrated and protected from harmful UV rays. With the right gear and precautions taken care of ahead of time, players can enjoy their sport without worrying about getting sick or injured due to high temperatures or dehydration risks.