Along with learning the importance of proper technique, a tennis school can teach you ways to stay safe during a game. If you’re playing on any outdoor tennis courts in hot temperatures, there are certain precautions that you should take to keep yourself out of harm’s way. Not taking the proper precautions can hinder your game and put you at risk for certain health problems. Following these tips can help you stay in the game on the hottest days of summer.
Get Enough Fluid Intake
As obvious as it may seem, it’s important to drink enough water or other healthy beverages to prevent dehydration. Your body could already be in a state of dehydration even if you don’t feel thirsty, so it’s advisable to get the proper fluid intake before, during and after you play. Start by drinking around a half liter of fluid before playing and continue to hydrate throughout your time on the court. The drinks that you consume should be free of any dehydrating agents such as caffeine or alcohol.
Wear Appropriate Attire
The clothing that you wear can also help you stay cool in the hot weather. Porous, light-coloured clothing is usually best. There are also some apparel pieces that have been specially designed to wick away sweat from the skin and help your body cool down faster. Your tennis coach may be able to recommend other types of clothing to keep yourself from overheating.
Regardless if your skin is lighter or darker in complexion, you could experience sunburns and other health problems that are related to excess sun exposure if you play on any outdoor tennis courts without wearing sunscreen. Waterproof sunscreen with a minimum SPF of 30 is recommended.
Be Conservative with Running
As any tennis coach will tell you, running is a natural part of the game, but you should try to find ways to run sparingly in the hot weather to prevent overheating. Consider standing closer to the net to avoid running from side to side on the baseline. It’s also best to start slow and progress to a more intense level of playing as your body gets acclimated to the heat.
Know Your Limits
You shouldn’t be afraid to forfeit a game if the heat becomes too difficult to bear. You should also stop playing and try to cool down fast if you experience lightheadedness, nausea, an unusually fast heartbeat or severe muscle cramping.
Learning the proper playing techniques from your tennis school and protecting yourself from the effects of hot weather can help you stay in the game longer. Safety should be your number one priority while playing tennis in the heat.