Hot weather can quickly sap away your regular performance levels – your legs start feeling heavier and each one of your shots is hit with less power.

So how can you safely get through the heat and keep winning points? Here are some suggestions to keep your cool:

1. Stay Hydrated

The number one rule is to take on as much liquid as you lose through sweat – that’s about 32 – 85 ounces during an hour of play. 

2. Keep Your Drinks

Cold drinks are absorbed by the body faster and they’re more refreshing on hot days. So bring a cooler to your match and fill it with ice and the drinks of your choice.

3. Drink Before You’re Thirsty

Thirst is not an effective warning system – in fact, your performance will have been suffering before you feel thirsty at all. Drink at regular intervals whether you feel like it or not. 

4. Play in Breathable Clothing

Letting your skin breathe is one of the most effective ways to stay cool. Mesh panels on our tops and shorts let air flow through them, and breathable fabric means you don’t overheat.

5. Keep the Sweat from Your Eyes

You could go for the sweatband  or  try out a tennis cap like Coco Vandeweghe and Steve Johnson that also blocks dangerous UV rays. 

6. Start Out Slowly and Acclimate

Your first few matches in the heat will be a real shock. But if you start out slow, your body should be able to acclimate. Be sure to stay hydrated throughout, though, even if your body is responding well to the hot weather. 

7. Use Ice Packs

Cool down faster by putting ice packs against areas where important arteries are located, such as the groin and armpits. It cools the blood and boosts blood flow to your muscles. 

Keep your cool on the courts and be mindful of how your body is adapting or reacting to the heat while you play or train. Plan on competing in the heat this year? Share these tips with your friends and team!