Staying outdoors is one of the best parts of the summer season. There’s nothing better than getting in some physical exercise while enjoying the beauty of our planet. One of the best ways to have fun while exercising outdoors is to play tennis. Tennis is a great sport for people of all ages and a favorite summer activity for those in need of a dynamic workout.
Of course, you must prepare yourself for the summer sun and find ways to stay cool on the court. Managing your body temperature and staying hydrated can impact your match play and limit the effects of the heat. Use these 14 expert tips for staying cool while playing tennis this summer. With our advice, you can beat off the summer heat and bring out the best in your tennis game!
Hydrate Well in Advance of Playing
Hydrating before playing tennis sounds like obvious advice. However, it might surprise you to learn how many people don’t drink water before stepping out on the court. It’s essential to prepare your body for the summer heat and maintain an appropriate body temperature. Follow our best advice for hydrating before, during, and after your match play.
Begin Hydrating the Day Before You Play
To prepare for a sun-drenched game of tennis, start hydrating at least 24 hours before you step onto the court. Consuming plenty of fluids the day before playing helps your body start off with adequate hydration, reducing the risk of heat exhaustion and cramps.
Drink at Least 12–16 Ounces of Water the Day of Your Match
On the day of your match, aim to drink at least 12–16 ounces of water before you start playing. This initial hydration will allow your body to sweat and cool down efficiently during the match without dehydration.
Fuel Up on Water and Electrolytes Throughout Your Match Play
Keep a bottle of water mixed with electrolytes handy during your matches. Sipping on this hydration blend helps replenish the salts lost through sweat and keeps muscle function optimal. Don’t wait until you feel thirsty; drink at regular intervals to maintain proper hydration.
Keep Your Body Cool Before, During, and After Playing
In addition to hydrating, it’s essential to regulate your body temperature before, during, and after playing. Keeping your body in a relaxed state will allow it to better manage the effects of the summer heat. The following advice will help your body regulate itself during tough playing conditions and allow you to stay refreshed throughout your game.
Stay in an Air-Conditioned Room Before You Play
Spending time in an air-conditioned space before stepping on the tennis court helps lower your core body temperature in advance. This pre-cooling technique can prolong your endurance and keep you feeling cooler once you start playing.
Bring Ice Towels and Packs To Use During the Match
Pack a few ice towels or cooling gel packs in your tennis bag. During breaks, apply these to your neck, wrists, or over your head to quickly bring down your body temperature. This cooling technique is especially effective during changeovers or brief pauses in play.
Take a Cold Shower for Your Post Match Recovery
After your match, take a cold shower to rapidly reduce your body temperature and soothe inflamed muscles. A cold shower will feel refreshing after the excruciating summer heat and stimulate the recovery process, helping your body heal and prepare for the next challenge.
Wear Light Colored Clothing With Wicking Fabric
Choosing the right attire can also help you stay cool while playing tennis this summer. You should wear light-colored clothing made from fabrics that wick moisture away from your body. These materials help reflect the sun’s rays instead of absorbing them, keeping you cooler under the sun.
Wear Durable Shoes To Keep Your Feet Insulated From the Heat
In addition to your clothing, you should pay special attention to your footwear. Wearing durable, well-insulated shoes will help protect your feet from the hot surface of the tennis court and prevent heat buildup. The right shoes can also reduce the overall thermal stress on your body.
Find a Stylish Hat To Keep the Sun off Your Head
You should also pay attention to what you wear on top of your head. A hat will help keep the sun off your head when playing, reducing your core body temperature. It will also help you when serving or hitting a high ball out of the air. You can find suitable and stylish hat options at your local tennis supply store or at any major sporting goods store.
Avoid Playing During Peak Temperatures (10:00 a.m.–2:00 p.m.)
If possible, schedule your tennis sessions either early in the morning or later in the afternoon. Avoiding the court between 10:00 a.m. and 2:00 p.m. minimizes your exposure to the strongest sun of the day, thereby reducing the risk of heat-related issues.
Playing tennis at night is another great way to reduce your exposure to the elements and protect your health. You should look for local parks or tennis clinics that permit nighttime play.
Start Off Slowly When Playing in the Heat
When playing in high temperatures, begin your game with less intensity to allow your body to adjust to the heat. Gradually ramp up your efforts as your body acclimates and loosens up. Starting off slowly helps prevent overheating and allows you to conserve energy for longer play.
Take Advantage of Your Changeovers
When playing, changeovers are your best opportunity to regain your strength and cool down. Use these breaks wisely by sitting in the shade, hydrating as much as possible, and applying cooling packs. Taking advantage of these intermittent stops in play will help you regulate your body temperature and prepare you mentally for the next round.
Although tennis is a year-round sport, many people don’t enjoy playing matches in the summer. The hot sun and humid air can take a toll on your body and wipe away any enjoyment you get from playing.
All Star Tennis Supply wants you to reclaim your love for playing during the hottest season. Our 14 tips for staying cool will help you treat your body with kindness and perform at your best. If your tennis court equipment isn’t suitable for hot conditions, we can help with that! Check out our inventory to find gear that helps you stay cool and dominate the court this summer.