How to beat heat exhaustion

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Summer is here, and we want you all to have an amazing time rallying and playing your best tennis under the Mid-Atlantic summer heat! To help you prepare, we created a list of reminders on how to beat the heat so you can continue to play tennis all summer long!

Heat exhuastion 101

Before we arm you with tips on how to beat heat exhaustion, you need to understand what heat exhaustion is, the symptoms, and how to provide first aid if you or someone you know is experiencing heat exhaustion.

According to the Centers for Disease Control and Prevention (CDC), “heat exhaustion is the body’s response to an excessive loss of water and salt.” Symptoms include the following:

Headache
Nausea
Dizziness
Weakness
Irritability
Thirst
Heavy Sweating
Elevated Body Temperature

If you or someone else is experiencing these symptoms, it’s important to stop play, find shade, and try to cool down. You should start removing unnecessary clothes like shoes, socks, and sweatbands. Cool down with ice around the head and neck. Drink cool liquid, but in small sips. Most importantly, get medical treatment or emergency care services if they are unable to leave the area. If you’re at a USTA Mid-Atlantic Foundation event, our staff and athletic trainer are ready to step in and assist.

The best way to prevent heat exhaustion is to prepare for the heat. Below are a few tips on how to prevent heat exhaustion.

Tip 1: Stay Hydrated

Hydration, hydration, hydration! Ensuring you’re keeping yourself hydrated before AND after a practice or match is essential to keep your body going. To do so, replenish with the same amount of liquid as you lose through sweat. That’s about 32-85 ounces during an hour of play. Try to hydrate well before outdoor play to avoid dehydration! If you’re looking for an extra boost, try electrolyte-filled drinks that replenish nutrients at a faster pace. Check out more information on why hydration is so important to help you rule the court.

Tip 2: Fuel up

Food is energy; it’s what keeps your body going! It is important to fuel up with a balanced meal 3-4 hours before a match. In addition, to keep energy levels up during a match, it’s a good idea to have a light snack 1-2 hours beforehand. If allowed by the facility, bring an energy bar with you on court and have a couple bites during changeovers.

Tip 3: Keep it Cool

Ice packs and coolers are great ways to physically cool down and also keep your drinks cold while you’re playing. You can cool down faster during changeovers by applying ice packs against your neck, underarms, and core, but avoid putting ice directly on your joints and limbs. In addition, make sure you are wearing breathable clothing. Wearing breathable fabric during play is an effective way to stay cool. Clothing with mesh panels can also help prevent overheating by allowing your skin to breathe.

Tip 4: Sun Protection

Sunscreen is essential to protect your skin when you are outdoors playing tennis. Sunburn can increase skin temperature and cause the body to be less efficient in cooling itself. Applying sunscreen at least 20 minutes before sun exposure and reapplying at least every 2 hours can help prevent any discomfort that may follow from being in the heat so long. Also, packing a hat, sunglasses, and UV-protective clothing can bring extra protection while you’re playing on the court!

Summer brings some of the best memories on and off the tennis court. This list should have you ready to ace this summer season. If you’re looking for a way to get involved and play tennis, you can find tennis programs in your local area and start rallying on the court! Plus, USTA Mid-Atlantic tennis creates community, character, and well-being benefits that can last a lifetime.

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USTA Mid-Atlantic Foundation is a 501(c)(3) nonprofit organization committed to promoting tennis and its physical, social, and emotional health benefits. Learn about our impact in the region and how USTA Mid-Atlantic creates community, character, and well-being.

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