How To Beat The Heat

It is fair to say that tennis is an outdoor sport for many people all over the world. I am an Australian and have grown up playing tennis outdoors. I feel as though the toughest challenge apart from the game itself, is dealing with extreme heat and a high degree of humidity. There really is nothing that can prepare you for the conditions here in Australia, except experiencing it firsthand and seeing how your body responds. Having said that, there are a few things that you can do to help you deal with such conditions.

  1. Wear loose-fitted clothing and opt for material such as Dry-Fit (Nike) or Climacool (Adidas).
  2. Try to avoid wearing dark colours since they absorb the heat rather than reflect heat such as black, dark blue and purple. White is the best option during these conditions.
  3. Use a hat/cap, sweatbands and a lot of sunscreen.
  4. If you are comfortable with wearing sunglasses, then it is a great option as it can reduce glare.
  5. Wear a fresh pair of socks every 90 minutes of play. This can help avoid blisters. There is also the option of wearing two pairs of socks on each foot, however one pair should not be as thick otherwise you will not be comfortable.
  6. Drink sports drinks such as Gatorade, Powerade or Mizone alongside water in order to replace the electrolytes within your body that you lose through sweat.
  7. Bananas are a great source of potassium and during change overs or in between session breaks, taking a bite into a banana is a great idea.
  8. Glucose tablets may also be beneficial to you, however it does depend on the individual. I used to prefer eating lollies to glucose tablets, my favourite are the All Natural jellies.
  9. Taking a shower using cold/cool water after sessions can help relieve muscle soreness and pain.
  10. Try an ice bath at the end of the day if you are very keen!