Have you ever played tennis in extreme heat? Tough, isn’t it?
Playing sports under scorching sun conditions can be challenging and, in extreme cases, even dangerous. That’s why it’s crucial to know how to protect yourself from the heat so you can play at your best, enjoy the match, and most importantly, stay safe.
Having worked with many players on tour in hot climates, I’ve learned a few key strategies to stay cool and perform well. Here are the best tips!
💧 Stay Hydrated – Always!
Hydration becomes even more important in extreme heat because your body sweats more than usual. Even in normal conditions, slight dehydration can cause fatigue, dizziness, and a drop in concentration. But in extreme heat, it can lead to serious health risks.
To prevent this, you must maintain proper hydration before, during, and after your match. Drinking water is essential, but it’s not enough! When you sweat, your body also loses electrolytes, which need to be replenished.
👉 Solution: Use electrolyte supplements (such as hydration powder packets) to mix with your water. Unlike sports drinks, they are often free from added sugars and contain essential vitamins and minerals to keep your body in balance.
🌿 Rest in the Shade Whenever Possible
You can’t avoid the sun while playing, but you should use every break to cool your body down.
🔹 During changeovers or between sets, always look for a shaded area.
🔹 If shade isn’t available, use an umbrella or place a damp towel on your head and neck to cool down.
Pro tip: If the heat is intense, soak your towel in cold water before placing it on your skin. This will help lower your body temperature more quickly.
👕 Wear the Right Gear
To prevent overheating, choose lightweight, breathable, and light-colored clothing.
Here’s what you should always have in your tennis bag on extremely hot days:
✅ High SPF sunscreen – Essential to prevent sunburn and heatstroke. Opt for a sport-resistant version to avoid it dripping into your eyes.
✅ A cap or visor – Protects your head and face from the sun. If the sun is behind you, wear it backward to shield your neck.
✅ Sports sunglasses – Protects your eyes from UV rays and enhances ball visibility, especially when playing with the sun in your eyes. A wraparound style offers better coverage.
✅ Extra overgrips – If you suffer from sweaty hands, choose absorbent grips instead of tacky ones.
✅ A fresh change of clothes – After playing in extreme heat, putting on dry clothes will make you feel much fresher and more comfortable. Keep a separate bag for your sweaty gear.
🔥 Conclusion: Play Smart & Stay Safe!
Playing tennis in extreme heat is a serious challenge, but with the right precautions, you can protect yourself and even enhance your performance.
Rule #1: If you start feeling dizzy, overly fatigued, or show signs of heat exhaustion, STOP IMMEDIATELY! Your health is always more important than any match or practice.
Stay safe, stay cool, and enjoy your tennis! 🎾☀️
by Federico Coppini
https://www.coppinifedericoacademy.com/
