Beat the Summer Heat

Whether you're practicing or playing this summer, it's important to make sure you do not overwork yourself, causing poor performance and even serious illness.

Here are a few basics to ensure that you stay in hot-weather shape this summer.

Hydration
Hydration is important for three reasons: nutrient replenishment; preventing cramps; lowering body temperature.

While studies have found that liquids get into the bloodstream at higher temperature, the goal of keeping your body temperature safe is paramount in extreme heat conditions. Water should be chilled, though not iced, which can cause stomach problems for some players.

Since it's impossible to replace all of the fluids you lose during a tennis match by drinking, it's important that you start drinking BEFORE you get thirsty. Once you are thirsty, you are already dehydrated and are fighting a losing a battle to keep up. Drink some water on every change over, beginning after the first game.

Drink sports drinks before, during activity and within two hours after activity to replace depleted stores of carbs and other nutrients.

There's no substitute for water every day. To make sure you're properly hydrate before you hit the court, check your urine to see if it's clear.

Avoid carbonated beverages.

Clothing
Dark colors absorb heat, while light colors reflect heat. Most heat enters the body through the head, so make sure to wear a light-colored hat, made of a light material which keeps the sun's rays out, but allows heat to escape. Clothing should also breathe, and should be changed once it is soaking. Clothes that stick to the skin do not allow the body to breathe and can lead to heat exhaustion. Make sure you carry an extra shirt or two, depending on how hot it is and how much they sweat. You can even change socks during your match or workout.

Skin Care
When using a sun lotion, make sure to apply it at least 30 minutes before stepping into the sun, rather than putting it on right before your match, in order for the lotion to be properly absorbed into the skin to provide the protection you desire. When choosing a sun screen, keep in mind that the FDA does not recognize an increase in protection of SPF's higher than 15, although skin care companies claim their research shows otherwise.

Heat Exhaustion Warning Signs
If a player becomes bright red, stops sweating, becomes cold and clammy or turns white, this player is in serious danger.

The human brain is made of protein, and like an egg yolk which turns to a dull yellow when it hits a frying pan, the brain can begin to become damaged if the body temperature begins to go into the 100's.

Your friends may become disoriented at this stage and resist leaving the court. Legally, you may not be able to forfeit someone who is playing in a tournament, but any time you can get someone in this condition off the court, do so immediately.

Do not shock a person with heat exhaustion by putting them in a cold pool or under a cold shower. Gradually lower their body temperature with cold drinks, by getting them indoors or into the shade and by applying cool towels to the head, back of their neck, wrists, ankles and other areas where blood pools.

If there is any doubt about this person's condition, get them proper medical attention to protect their health.

Cramps
Cramps can come from a number of reasons, including dehydration, a build-up of anabolic wastes and lack of proper nutrients.

After play, continue to hydrate and replace lost nutrients. Bananas and kiwis are an excellent source of potassium. Sports drinks also contain electrolytes and other nutrients the body needs.

Make sure that if you are playing multiple matches replenish lost nutrients, especially potassium, prior to play. Drink enough water that your urine is clear prior to play to determine whether or not you are properly hydrated. Avoid sodas, teas and other carbonated and caffeinated drinks.

A common myth is that taking salt prior to matches is beneficial, since so much sodium is lost during play. Ingesting salt will inhibit the departure of water from your stomach to the muscles. Do not take salt tablets or eat salty foods immediately prior to play! Sports drinks contain the proper amount of sodium for an athlete.

Remember, an ounce of prevention is worth a pound of cure. It's relatively easy to prevent sun stroke and other heat-related illness by following the simple guidelines above.