Keep Cool on the Court

Here are some quick tips to help you and your players avoid heat distress while on the court this summer.

#1 Drink before you get thirsty.
Once you are thirsty, it's too late. You can't replace all of the fluid you lose during a long tennis match in hot weather, so begin drinking early, even before you're thirsty. Start out with small amounts, and make sure you drink on each change over.

#2 Drink chilled water, not iced.
Ice-cold water takes longer to get into your blood stream, and may cause gastrointestinal distress.

#3 Wear light-colored clothing and hats.
Light colors reflect heat, dark colors absorb it.

#4 Change sweaty clothing.
Soaking wet clothes that stick to your skin do not allow your skin to properly breathe (your pores are basically sealed over by the wet material).

#5 Wear a hat.
Much of the heat that enters your body comes through your head. Wear a light-colored hat made of a light material to allow heat to escape (but not enter).

#6 Do not take salt tablets!
Salt makes it more difficult for water to get out of your stomach. If you eat properly before your match and use a sports drink during your match, you'll have enough sodium to compete.

#7 Apply sunscreen early.
Don't wait until you're on the court to take out your sunscreen. To make sure the sun block gets absorbed into your skin and begins working as soon as you get into the sun, put your sunscreen on as early as 30 minutes prior to play.

Follow these simple tips for a healthy, competitive summer of tennis.