Beating the Heat


1. Physically Prepare – The more physically fit the tennis player is, the less

likely they will experience heat-related issues.


2. Appropriate Fluid Intake – Drinking a combination of water and electrolyte-

enhanced beverages throughout the day, this will help keep the tennis player well hydrated.


3. Don’t Rely on Thirst – Drink consistently, not just when thirsty. The body may

be 2% dehydrated by the time thirst is experienced.


4. Increase Salt Content in Food and Drink – As salt is the major electrolyte

lost in sweat, it is essential to replace this important electrolyte throughout

the day. Foods that contain high salt content include vegetable juice, canned

soups, sports drinks and salted pretzels.


5. Use Ice and Other Cooling Mechanisms – Keeping the body cool before, dur-

ing and after practice or competition is helpful in maintaining an appropriate

body temperature. However, putting ice directly on muscles and joints during

play is not advised due to the possibility of muscle and joint stiffening.


6. Appropriate fuel before, during and after practice or match


7. Clothing – It is best to choose light colored, breathable and loosely woven

fabrics to help sweat evaporate easily.


8. Sunscreen – In addition to helping reduce the instances of skin cancer, which

is important for long-term health, applying liberal amounts of sunscreen will

also prevent short-term sunburn that increases an athlete’s skin temperature

and may make them more susceptible to heat-related problems.


9. Acclimation – It is important to get the body adapted to a hot environment.

Most occurrences of heat illness take place in the first 2-3 days of training or

competition in a hot and humid environment.


10. Reduce contact with direct sunlight when not playing, fuel, and electrolytes immediately following exercise


Heat Index Calculator






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