Five Tennis Tips to play in Hot and Humid Conditions
Tennis is more challenging in hot and muggy weather. In this post, we will go over five tips that can help you have a fun and safe experience on the court. You may improve your performance, skin health, and hydration levels by following these guidelines. Whether you're a complete novice or a seasoned expert, you can use these tips to boost your performance and stay cool under pressure. Let's get started!
II. Remain Hydrated
In hot and humid conditions, staying hydrated while playing tennis is crucial. Dehydration, weariness, dizziness, and heat exhaustion can come from sweating because of the loss of water and minerals. Drinking enough of water before, during, and after the game is crucial for avoiding this.
In the two to three hours leading up to the game, drink 17 to 20 ounces of water, and then drink another 7 to 10 ounces of water every 10 to 20 minutes while playing. Sports drinks with electrolytes in them can help replace minerals lost in perspiration. Sports drinks may be refreshing, but they include a lot of sugar and calories, so moderation is key. The best way to replenish lost fluids is to drink water. You may avoid dehydration and its associated health risks by drinking plenty of water before, during, and after the game.
III. Dress Inappropriately
It's important to dress appropriately if you want to play tennis in hot and humid conditions. Pick light, breathable materials that won't weigh you down while also repelling moisture. Wearing light hues will keep you cooler than wearing dark ones. Wear a hat with a wide brim and UV-blocking glasses to keep the sun from damaging your eyes and face.
Wearing protective clothes and accessories against the sun's rays is essential for both comfort and safety.
IV. Apply Sunscreen.
When playing tennis in hot and humid weather, it's important to take precautions to prevent sunburn. Burns hurt, and they raise your risk of skin cancer. To do this, apply a broad-spectrum sunscreen with an SPF of 30 or higher. Apply it 20 to 30 minutes before starting to play, and then again every two hours, or more often if you perspire heavily.
For maximum defense against the sun's rays, use a sunscreen that can withstand rain and perspiration without becoming oily. If you have sensitive or acne-prone skin, look for a sunscreen that is oil-free and non-comedogenic. If you protect your skin with sunscreen before going outside, you won't have to worry about the sun's harmful effects.
V. Take Breaks
It's important to take numerous breaks when playing tennis in hot and humid weather. You may avoid overheating and dehydration by taking a break and relaxing. It's advised to take a 90-second rest after each switch to regroup and replenish fluids. Also, if you need to cool down, you can take shorter breaks in between games or during long rallies.
Use ice cloths or cool compresses to bring your core temperature down when you take breaks. It's also preferable to stay out of the direct sunlight by staying in the shade or beneath an umbrella. Don't forget to replace the fluids and minerals you'll lose via perspiration by drinking water or sports drinks.
Taking frequent breaks might help you avoid being overheated, keep your energy up, and keep your mind on the game.
VI. Adjust Your Game
If you want to play tennis in the searing heat and humidity, you'll need to make certain adjustments to your game to save energy and prevent injuries. Here are some recommendations for making changes:
- Aim for quick point finishes by hitting more winners and minimizing tiring rallies, especially if playing in high humidity.
- In hot and humid conditions, the serve and volley strategy can help you conserve energy and stay more comfortable by shortening your time spent on the court.
- Using more slice shots instead of topspin strokes will help you preserve energy when the weather outside is hot and muggy. Additionally, the lower trajectory of a slice stroke is useful in these situations because it keeps the ball from rebounding too high.
You'll need to make some tweaks to your game if you want to keep up in the heat and humidity on the court.
Extreme heat and humidity make tennis a challenge. But if you study and make the necessary modifications, you can still do well. It's important to stay hydrated, wear comfortable clothes, use sunscreen, take frequent pauses, and modify your game plan if you start to feel too fatigued to play. You can play tennis in any weather if you follow these guidelines. Give it your all out there.