Outdoor tennis players should use broad-spectrum sunscreen (SPF 30 or higher), wear a hat, sunglasses and breathable clothing, and drink regularly before, during and after play. In long or hot matches, sports drinks help replace sodium lost in sweat.
Hydration plan
| Time | What to drink |
|---|---|
| 2 hours before | A large glass of water |
| During play | Sips at every changeover |
| Long or hot matches | Sports drink with electrolytes |
| After play | Water and a snack or meal to recover |
Sun protection
- Apply sunscreen 15 to 30 minutes before play and reapply every 2 hours or after heavy sweating.
- Wear a cap or visor and UV-protective sunglasses.
- Choose light-coloured, breathable clothing.
- Use shade during breaks.
- Avoid peak sun hours for practice when possible.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What are signs of heat illness?
Headache, dizziness, nausea, cramps or confusion. Stop, cool down and seek help if symptoms are severe.
Is water enough?
For short sessions yes; for long or hot sessions, add electrolytes.
Does sunscreen affect grip?
Keep it off the palms or use a towel and dry overgrip.
