7 ways to beat the heat on the court

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When you are playing tennis or pickleball in the summer, it's crucial to take steps to stay hydrated, cool and to prevent heat-related illness so you can maintain performance. 

Here are several tips to beat the heat on the court, according to Hit Results Fitness:

1. Stay Hydrated Before, During, and After Playing: 

- Hydrate in advance: Start drinking plenty of fluids, including water and electrolyte-enhanced sports drinks, hours and even days before playing.

- Drink consistently during play: Don't wait until you're thirsty to drink, as thirst indicates your body is already starting to dehydrate. Drink at regular intervals, aiming for approximately 32-60 ounces of fluid per hour, with amounts adjusted based on individual sweat rate.

-Continue hydrating after playing: Replenish fluids and electrolytes lost through sweat after your match or practice. 

2. Replenish Electrolytes: 

- Electrolytes, such as sodium and potassium, are lost through sweat and need to be replaced, especially during intense exercise in the heat.

- Consider electrolyte supplements, salt tablets, or adding a small amount of salt to your water or sports drink to aid in rehydration. 

3. Wear Appropriate Clothing and Gear: 

- Light-colored clothing: Choose light-colored, breathable clothing made from moisture-wicking materials to help reflect heat and allow your skin to breathe.

- Hats, visors, and sunglasses: Wear protective gear like hats or visors to shield your head and face from the sun, and sunglasses to protect your eyes.

- Sweatbands: Use sweatbands on your wrists or a headband to keep sweat out of your eyes. 

4. Utilize Cooling Strategies During Breaks: 

- Seek shade: Take advantage of changeovers to rest in the shade.

- Use ice towels and packs: Apply ice towels or cooling gel packs to areas like your neck, wrists, underarms, and groin to help cool your body down quickly.

- Use a cooler: Bring a cooler with ice, water, and cooling items to have readily available. 

5. Adjust Your Playing Style: 

- Start slowly and acclimate: Begin with less intensity and gradually increase your effort as your body adjusts to the heat.

- Consider minimizing extensive running: If possible, try to finish points quickly and potentially consider playing closer to the net. 

6. Be Aware of Heat Illness Symptoms: 

- Recognize the signs of heat exhaustion or heatstroke, which include thirst, irritability, headache, dizziness, muscle cramps, and nausea. If you experience these symptoms, stop playing immediately, get to the shade, and try to cool down. Seek medical attention if symptoms don't improve quickly. 

7. Consider the Time of Day: 

- If possible, play in the early morning or later in the afternoon to avoid the hottest part of the day. 

By following these tips, you can enjoy playing tennis or pickleball in the heat while minimizing the risks and maintaining your performance. Remember to listen to your body and adjust your approach as needed!