Outdoor tennis players should protect themselves from the sun with a broad-spectrum, water-resistant sunscreen of SPF 30 or higher, a hat or visor, UV-protective sunglasses and light, breathable clothing, and should drink regularly before, during and after play. In long or hot matches, sports drinks can help replace the sodium lost in sweat along with fluid and carbohydrates. Tennis is often played in full sun for long periods, so sun damage and dehydration are real risks, and heat illness can become dangerous. Good habits protect your health and help you play better, since even mild dehydration can affect concentration and performance. This guide covers a hydration plan, sun protection, recognizing heat illness, adjusting for conditions, advice for juniors and the most common mistakes.
Health note: This article is general information, not medical advice. Fluid needs vary widely between people and conditions. Players with heart, kidney or other medical conditions, or those taking medications that affect fluid balance or heat tolerance, should follow advice from their doctor. Heat stroke is a medical emergency: call emergency services if someone becomes confused, collapses or stops sweating in the heat.
Hydration plan
| Time | What to do |
|---|---|
| Day before | Drink normally through the day; eat regular meals |
| 2 to 4 hours before | A large glass or two of water with a meal or snack |
| During play | Sips at every changeover or break |
| Long or hot matches | Sports drink with electrolytes and carbohydrates |
| After play | Water plus a snack or meal to recover |
Why hydration matters in tennis
Players can lose a lot of fluid through sweat, especially in heat and humidity. As the body loses fluid, it becomes harder to regulate temperature, and heart rate rises. Dehydration can reduce concentration, reaction time, endurance and decision-making, all of which matter in tennis. Sweat also contains sodium, which is important for fluid balance and muscle function. Replacing fluid and, in long sessions, sodium helps players maintain performance and reduces the risk of heat illness.
How much to drink
There is no single amount that suits everyone. Sweat rates vary with body size, fitness, heat, humidity and intensity. A practical approach is to drink regularly at changeovers and breaks, and to check your hydration using signs such as thirst and urine color, with pale yellow generally suggesting good hydration. Some players weigh themselves before and after play to estimate fluid loss and then rehydrate gradually afterward. Avoid drinking very large amounts of plain water very quickly, since overdrinking without replacing sodium can, in rare cases, lead to a dangerous condition called hyponatremia.
Sports drinks and electrolytes
For sessions longer than about an hour, or in hot conditions, sports drinks can help by providing fluid, sodium and carbohydrates for energy. Some players use electrolyte tablets or powders in water instead. For short, cool sessions, water is usually enough. Try any new drink during practice first, since some people find certain products hard on the stomach.
Sun protection
Sun exposure increases the risk of sunburn, skin damage and skin cancer over time. Apply a broad-spectrum, water-resistant sunscreen of SPF 30 or higher about 15 minutes before going outside, covering all exposed skin, including ears, neck and the backs of hands. Reapply about every two hours, and more often after heavy sweating or toweling off. Use a lip balm with SPF. Wear a cap or visor and sunglasses that block UV rays. Light-colored, breathable clothing helps keep you cooler, and some sportswear is rated for UV protection. Use shade during breaks and avoid practicing in peak sun hours, often around the middle of the day, when possible.
Recognizing heat illness
Heat illness ranges from mild to life-threatening. Heat cramps cause painful muscle spasms. Heat exhaustion may include heavy sweating, weakness, dizziness, headache, nausea and a fast pulse. Heat stroke is a medical emergency, with signs such as confusion, collapse, very high body temperature and sometimes hot, dry skin. If a player shows signs of heat exhaustion, stop play, move to shade, cool the body and give fluids if they can drink safely. For suspected heat stroke, call emergency services immediately and begin cooling. Follow the event’s heat policy and do not play through serious symptoms.
Step-by-step: preparing for a hot match
- Check the forecast and the event’s heat policy.
- Hydrate the day before and eat regular meals.
- Apply sunscreen before arriving at the court.
- Pack plenty of fluids, including a sports drink.
- Wear light, breathable clothing, a hat and sunglasses.
- Drink at every changeover.
- Use cooling strategies, such as shade and cold towels.
- Rehydrate and refuel after play.
Cooling strategies
Keeping body temperature down helps performance and safety. Use shade whenever possible during breaks. Cold towels around the neck, ice in a towel and cold drinks can help. Some players change into dry shirts during long matches. Arrive with enough time to acclimatize if possible, since the body adapts to heat over several days of exposure.
Adjusting for conditions
Humidity makes it harder for sweat to evaporate, so the body cools less effectively, even if the temperature is moderate. Wind can make players feel cooler while still losing fluid. At altitude, air is drier and sun exposure can be stronger. Indoor courts can still be hot and humid. Adjust your hydration, clothing and sun protection to the conditions on the day.
Eating for hydration and energy
Food contributes to hydration too. Fruits and vegetables with high water content, such as watermelon, oranges and cucumbers, add fluid. Salty snacks like pretzels can help replace sodium in long sessions. Eat a balanced meal a few hours before play and a light snack closer to the start if needed. After play, a meal with carbohydrates, protein and fluids supports recovery. Avoid heavy, greasy foods right before or during hot matches, since they can be harder to digest.
Juniors and older players
Children and older adults may be more vulnerable to heat. Young players may not recognize thirst or may be reluctant to stop playing, so coaches and parents should schedule regular drink breaks and watch for warning signs. Older players, and those with medical conditions, should take extra care in heat and follow their doctor’s advice.
Building good habits
Hydration and sun protection work best as routines. Keep sunscreen and a hat in your tennis bag, fill water bottles before every session and take drinks at every changeover even if you do not feel thirsty yet. Over time these habits become automatic.
Common mistakes
- Waiting until thirsty to start drinking.
- Drinking only water in very long, hot matches.
- Overdrinking plain water quickly.
- Forgetting to reapply sunscreen.
- Skipping hats and sunglasses.
- Ignoring early signs of heat illness.
- Wearing heavy, dark clothing in the sun.
Frequently asked questions
How much water should I drink during tennis?
It varies by person and conditions. Drink regularly at changeovers and check signs such as thirst and urine color.
Are sports drinks better than water for tennis?
For sessions over about an hour or in heat, sports drinks can help replace sodium and provide energy. Water is usually enough for shorter, cooler sessions.
How often should I reapply sunscreen during tennis?
About every two hours, and more often after heavy sweating or toweling off.
