July 2002 -- Question: There seem to be numerous theories about playing in the heat. Could you please clarify what we know today about practicing or competing in hot weather?
Answer: The USTA Sport Science Committee, in collaboration with several of its members, has been working diligently in this area. In recent years, our knowledge in the arena of heat illness and its prevention has improved dramatically. I will try to summarize what is known, but if you want more detailed information I suggest you contact the USTA Sport Science Department for the latest materials they have developed.
Preparation is the key to performing at a high level in extreme heat. Obviously, the better your fitness level and the better your nutritional status, the better off you will be. But since that is a long-term effect and many of your players may be asking you for information about how to compete in the heat during the week before the event, fitness improvement will not be possible at the last minute. So, what can you do during the week prior to an event and even during an event where the temperatures may be extreme?
Acclimatization to the heat is most helpful. Practicing under conditions where the heat and humidity will be similar to the environment in which you will be competing is important. Even though true acclimatization takes up to two weeks, even two to three days of practicing in the right conditions will be worthwhile. Also, consider tapering the volume of your training a few days prior to the event. Your body will be able to recapture its stored energy and enable you to enter the tournament in a more rested state instead of a fatigued state.
On the day of the event, preparation is still important. Hydrate yourself throughout the day prior to the event. When well hydrated, your urine should be clear. Avoid excess caffeinated drinks because they act as diuretics and actually cause your body to lose more water. About one hour before you go on court, drink about 12 ounces of water. And, remember to wear, white clothing and a white cap, which will reflect solar radiation.
Once the match begins, drink at least 4 ounces of water on every changeover. The Sport Science Committee says this is about four to eight swallows, and a sport drink or a sport drink/water combination can be equally effective in providing fluid and energy during the match.
After the match it is critical that you keep drinking fluid. This is where a sport drink might be particularly effective. In addition, you may want to add some extra salt to your next meal following the match.
Other factors the USTA Sport Science Committee has recognized as important to your successful competitive experience in the heat include:
- Eat more carbohydrates (grains, fruit and vegetables) because the heat will cause your body to use carbohydrates faster.
- Get plenty of sleep because insufficient sleep has been shown to increase your susceptibility to heat illness.
- Understand any medications you might be on and how they might affect sweat loss under heat stress.
- Use sunscreen (SPF 15-30) on all exposed areas of your skin when you practice and play.
Everyone involved with practicing or competing in the heat should understand the early signs of heat illness. One or more symptoms may be enough to discontinue play and seek medical attention. Some of the signs of heat illness include, but are not limited to: headache, weakness, dizziness, irritability, apathy, nausea, confusion, and muscle twinges or cramps. Knowing these signs and addressing the above factors will assist you in identifying when the heat is affecting the player and keep everyone playing safely in hot weather.
I have only made a synopsis of what is known about playing in the heat. I encourage you to learn as much as you can about this phenomenon since it can affect any of us when we play or practice. Bear in mind that everything I have discussed is general. Physical characteristics such as sweating rates and electrolyte loss can be unique to each player, so know your body and its response to the heat. And, if you still feel you don’t know as much as you should, consult others who are well-versed in the most recent information. Be sure to learn as much as possible about playing in the heat so wise decisions can be made.
Send questions to jgroppel@LGEPerformance.com.
