Heat stroke and heat exhaustion are two common heat-related illnesses that can occur during high-intensity physical activity in hot conditions. As an experienced tennis player who has played matches in both California and Texas, I have firsthand experience with the dangers of extreme heat. In fact, I have played matches where the feels-like temperature exceeded 105 degrees, making it crucial for me to take precautions to prevent these illnesses.
To stay safe during long matches in hot weather, I always bring appropriate clothing. Lightweight, sweat-wicking tennis shirts and shorts are my go-to choice as they help pull moisture away from the body and allow for evaporation. These types of clothes, often referred to as Dri-fit, keep me cool and comfortable throughout my matches.
Hydration is also key when playing tennis in hot weather. I prepare a mixture of 50% water and 50% sports drink with electrolytes to ensure that I stay properly hydrated before and during my matches. I bring several 20-ounce bottles of this mixture with me to the court and drink about 16 ounces every 15 to 20 minutes to stay hydrated.
Sun protection is another important aspect of staying safe when playing tennis in extreme heat. In Houston, where the sun can be intense, it’s crucial for me to protect my skin from harmful UV rays. That’s why I always apply a sweat-proof, broad-spectrum sunscreen with an SPF of 60 or higher at least 15 minutes before heading outside to play. And since sweat can reduce the effectiveness of sunscreen, I reapply sunscreen every 60 to 80 minutes to ensure complete protection against the sun’s harmful rays.
In addition to these essential items, there are other things I do on the court to ensure my safety and performance while minimizing the risk of heat-related illnesses. By taking these precautions and being prepared for any situation that may arise on the court, I am able to enjoy playing tennis in extreme heat without putting myself at risk.
Overall, preventing heat stroke and heat exhaustion is all about being prepared for hot weather conditions by bringing appropriate clothing, staying properly hydrated
