Stay Cool, Play Smart: Surviving the Summer Heat
Understanding Heat Risks
– Prolonged sun exposure can cause:
– Dehydration
– Heat exhaustion
– Sunburn
– Decreased performance
– Potential heat stroke
Hydration Strategies
– Drink water before, during, and after play
– Consume electrolyte drinks to replace lost minerals
– Aim for 250-500ml of fluid per hour of play
– Avoid caffeine and alcohol before matches
Sun Protection Essentials
– Use high SPF sunscreen (50+ recommended)
– Reapply sunscreen every 2 hours
– Wear lightweight, long-sleeved shirts
– Choose light-colored, breathable clothing
– Wear a wide-brimmed hat
– Use UV-protective sunglasses
Heat Management Techniques
– Schedule play during cooler parts of day
– Take frequent shade breaks
– Use cooling towels or neck wraps
– Wear moisture-wicking clothing
– Apply sunscreen 30 minutes before sun exposure
Physical Preparation
– Acclimatize to heat gradually
– Reduce intensity during hottest periods
– Listen to your body
– Know the signs of heat-related illness
Emergency Warning Signs
– Dizziness
– Headache
– Nausea
– Extreme fatigue
– Muscle cramps
– Confusion
When to Stop Playing
– If experiencing any heat illness symptoms
– When body feels overheated
– If feeling weak or disoriented
Additional Tips
– Carry a personal cooling kit
– Use portable fans
– Keep extra water and electrolyte drinks
– Have a buddy system to monitor each other
Remember: Your health is more important than the match!
Finally, another helpful resource developed by the International Tennis Federation is set out below.
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Please excuse any typos as this was sent from my iPhone
