Strategies for playing in extreme heat

[Cindysphinx]

Holy smokes. I learned my lesson about hydration the other night.

We're having a heat wave here in DC. I was playing a 9 p.m. match at a facility that lacks AC, and the side walls are raised. It was still warm at match time and super humid. I drank ice water, but not much. It's just doubles, right?

After two sets, the outside side of my leg started feeling weird near the knee and I wasn't moving well. I started to wonder if I had torn my meniscus. I went home and iced.

And then the cramps hit. Toes, calf, thigh, all tightened up. I drank, stretched, tried to walk it off, eventually went to bed.

The cramps went on for hours, making it impossible to sleep. The toes were the worst part. Every time I shifted positions, a new part of my leg cramped.

I don't know what I need to do to prevent that from happening, but I would do anything. It really hurts.

 

[tennis tom]

I don't know what I need to do to prevent that from happening, but I would do anything. It really hurts.

Pickle juice. The Aussies put a cabbage leaf under their hats. I'll put an ice cube under my hat, if you can keep your brain cool, the rest of you will follow.

 

[OnTheLine]

Holy smokes. I learned my lesson about hydration the other night.

We're having a heat wave here in DC. I was playing a 9 p.m. match at a facility that lacks AC, and the side walls are raised. It was still warm at match time and super humid. I drank ice water, but not much. It's just doubles, right?

After two sets, the outside side of my leg started feeling weird near the knee and I wasn't moving well. I started to wonder if I had torn my meniscus. I went home and iced.

And then the cramps hit. Toes, calf, thigh, all tightened up. I drank, stretched, tried to walk it off, eventually went to bed.

The cramps went on for hours, making it impossible to sleep. The toes were the worst part. Every time I shifted positions, a new part of my leg cramped.

I don't know what I need to do to prevent that from happening, but I would do anything. It really hurts.

Leg cramps after excercise sounds like dehydration and lowered potassium. Prevention: hydrate. Whatever you are currently drinking on a regular day, before and during and after a match/practice, double it. During match, drink something with electolytes and potassium.

During the night ... deep foot massage usually alleviates the cramp. But I have been there, and cramps really suck.

 

[gut wax]

Leg cramps after excercise sounds like dehydration and lowered potassium. Prevention: hydrate. Whatever you are currently drinking on a regular day, before and during and after a match/practice, double it. During match, drink something with electolytes and potassium.

During the night ... deep foot massage usually alleviates the cramp. But I have been there, and cramps really suck.

Magnesium.

I use a Mag/Pot combo when legs jump in Hell's handbasket. Magnesium is always in blood, unless it ain't - in which case, The Cramps are playing.

There's oh, so many forms ($$$ >.%$) of Mag supplements that one can get lost in choices. IIRC, Mag Stearate is best, if not thru diet. Pleaae correct if wrong.

"That is not the point. I am superior to all posters on the forum, that is the main thing." - sureshs

 

[Cindysphinx]

I think when you are used to playing doubles indoors, you can start thinking you don't need to hydrate. Most of the time, you don't -- I mean, many facilities even have A/C.

But if it is 80+ degrees and awful humidity, you still need to hydrate. I was sweating buckets.

 

[DailyG&T]

Wall Street Journal had an article about pickle juice drinkers a couple of days ago!

 

[leech]

I played four singles matches in 95+ degree heat in the DC-area humidity this weekend. Barely survived, as I'm limping today, but didn't cramp up. Drank a liter of Pedialyte each day, plus water with some electrolyte powder. Forgot to get magnesium pills and pickle juice. Used a cooling towel on my neck at changeovers. Took an Epsom salt bath the evening between matches.

 

[Cindysphinx]

Ha! I was also playing this weekend -- Saturday from 9:30-11:30; Sunday from 3-4:30. All I could do was drink ice water and hope it would end so. With 20 minutes left, we three players were gassed and begged for a drill that didn't have so much running. So we worked on touch, and the pro taught us a drop shot.

It was brutal. How my pro managed to teach seven hours in that heat I will never know.

 

[tennis tom]

Wall Street Journal had an article about pickle juice drinkers a couple of days ago!

I have been an unabashed, unapologetic pickle juice gulper for several years now, after carefully researching it's safety, efficacy, and calling pickle makers. Heartened to see that pickle juice is coming into it's own in the pantheon of beverages that are good for athletes such as chocolate milk--though I draw the line at kombucha--UGH! The best are Bubbiess, (pronounced "bub" not "boob", as I was corrected by a store employee in the pickle aisle). For the record, I only drink from my own pickle bottle, not communal ones.

https://www.wsj.com/articles/done-h...et-pickle-juice-drinkers-go-public-1530202821​

 

[Sakkijarvi]

I too love playing in hot weather and seek it. Saw in some other thread a lady lent another a bottle of water and phreaked that latter dumped it on head. Well, if my friend is suffering, I am all cool with whatever they want to do with the water. Maybe a Mars Venus thing haha.

Ok, so I carry 5 sticks in my bag, with Tourna Grips. Fresh grips. Chamois towels, a few, like you can get cheeeep at Harbor Freight. I keep on in my pocket at all times. I used a tack rag - get them at Harbor Freight - for auto body, cheaper than buying 'tennis specific' ones and same thing. Actually I find the auto body tack rags are on a muslin, cloth, and less tacky, but perfect amount of tack.

I always have Gatorade® and water, and alternate sips during changeovers. I alternate racquets, once a grip gets soggy in mid-match, it is done.

Water is used to keep my hat soaked, evap cools head. I will pour water on my neck, down my back, at changeovers. Really keeps me cool.

Don't chase every ball like a bird dog - know which ones to let go. Pause to let heart rate come down, control your respiration. Monitor it.

Lots of regular hydrating, as a lifestyle. We keep a water cooler at the house, water bottle next to night stand. Good for tennis and health.

 

[AtomicForehand]

I cramped horribly in a competitive (league) singles match last week. Was serving at 5-2, 40-15 in the second set...that's three match points...when I started to cramp (hip and side of right leg).

Lost my serve and figured I would just have to win it at 5-3. Then 5-4. Just one more game! I had been dominating my opponent!

But I couldn't move. My serve went off because I couldn't push off the leg that was cramped and locked. Couldn't chase down balls. Then it was 5-5. Then it was 5-6. I just could not believe I couldn't finish the match and get off the court.

With a super-Herculean effort I held serve to take it to a tiebreak, which I ended up losing 4-7. I resigned the match because I definitely didn't have a 3rd set in me.

Went back inside the club, where they put me on a jiggle machine to try to loosen the cramp in my hip and leg so I could walk out to the car and drive home. While I was lying on my right side being jiggled, my left ribcage seized up and I started screaming.

That was a bad day.

The air temps were in the 90s, so it was probably 100+ on court, and close to 100% humidity. I think what happened is that I drank TOO much in an attempt to keep myself cool, and flushed all the electrolytes and mineral salts out of my muscles.

 

[TimeToPlaySets]

Yea, you need salt, not water.
If you're cramping, you eat salt.
Then try to stall for about 10 mins.

PS: Should have served underhanded.
Most people have no idea how to return that, and you'd have won the match.

 

[S&V-not_dead_yet]

I cramped horribly in a competitive (league) singles match last week. Was serving at 5-2, 40-15 in the second set...that's three match points...when I started to cramp (hip and side of right leg).

Lost my serve and figured I would just have to win it at 5-3. Then 5-4. Just one more game! I had been dominating my opponent!

But I couldn't move. My serve went off because I couldn't push off the leg that was cramped and locked. Couldn't chase down balls. Then it was 5-5. Then it was 5-6. I just could not believe I couldn't finish the match and get off the court.

With a super-Herculean effort I held serve to take it to a tiebreak, which I ended up losing 4-7. I resigned the match because I definitely didn't have a 3rd set in me.

Went back inside the club, where they put me on a jiggle machine to try to loosen the cramp in my hip and leg so I could walk out to the car and drive home. While I was lying on my right side being jiggled, my left ribcage seized up and I started screaming.

That was a bad day.

The air temps were in the 90s, so it was probably 100+ on court, and close to 100% humidity. I think what happened is that I drank TOO much in an attempt to keep myself cool, and flushed all the electrolytes and mineral salts out of my muscles.

Some people swear by pickle juice as a way to counter cramps within minutes. I've seen no scientific evidence to support this but what entity with enough $ to fund such a study has any motivation to investigate such a claim?

 

[DailyG&T]

TennisTom -- Bubbie's Pickles are our family's favorite They make great sauerkraut, too! PS Bubbie means "grandma in Yiddish (etymologically related to the Russian "babushka") and some people pronounce it "bobbie" instead of the more typical "bubby."

 

[DailyG&T]

/Cliff Claven

 

[AtomicForehand]

Some people swear by pickle juice as a way to counter cramps within minutes. I've seen no scientific evidence to support this but what entity with enough $ to fund such a study has any motivation to investigate such a claim?

Pickle juice has salt in it, and salt would help keep fluid in the muscles, ostensibly...

 

[S&V-not_dead_yet]

Pickle juice has salt in it, and salt would help keep fluid in the muscles, ostensibly...

It's not just the salt. No one has claimed that salt alone has stopped cramps within minutes [during recovery, for sure]. Only pickle juice. Maybe it's related to the fermentation.

 

[MisterP]

I use Voltaren gel for pain relief and oddly enough it will stop a cramp almost instantly.

 

[tennis tom]

I use Voltaren gel for pain relief and oddly enough it will stop a cramp almost instantly.

What percentage gel do you use?

 

[TimeToPlaySets]

It's not just the salt. No one has claimed that salt alone has stopped cramps within minutes [during recovery, for sure]. Only pickle juice. Maybe it's related to the fermentation.

I will state it: A fistful of salt will cure extreme cramps within minutes.
I know this from personal experience.

 

[MisterP]

What percentage gel do you use?

1%

 

[ShaunS]

Some people swear by pickle juice as a way to counter cramps within minutes. I've seen no scientific evidence to support this but what entity with enough $ to fund such a study has any motivation to investigate such a claim?

When I tell you about this new search engine called Google that can find anything it's going to blow your mind. Just kidding.

While you're right that this sort of research usually doesn't get the same amount of attention there have been several studies done on pickle juice and cramping. This article is as good as any at summarizing the info:
https://www.active.com/nutrition/articles/why-every-athlete-should-have-pickle-juice

 

[TennisCJC]

I play in Atlanta and mid 90s with very high humidity is common for most of the summer. Humidity makes the heat miserable.

1. drink lots of water in the hours leading up to a match
2. drink water at every change
3. have a banana between sets 2 and 3 if it goes 3 sets
4. take 2 or 3 shirts to change in to between sets
5. take 2 or more towels
6. take a couple of sets of sweat bands and use the wide type of band
7. wear a light hat and you might want to bring 2 or 3 of these too as they get soaked with sweat and start to drip ala Andy Roddick style
8. breath deeply between points to get the heart rate down
9. watch for signs of heat stroke - dizziness, bright light or white out, shortness of breath - if you have signs of heat stroke, stop for a few minutes and drink water. Get in the shade if you can. If it doesn't pass, then retire as losing is better than dying.

Stay cool.

 

[S&V-not_dead_yet]

When I tell you about this new search engine called Google that can find anything it's going to blow your mind. Just kidding.

While you're right that this sort of research usually doesn't get the same amount of attention there have been several studies done on pickle juice and cramping. This article is as good as any at summarizing the info:
https://www.active.com/nutrition/articles/why-every-athlete-should-have-pickle-juice

I haven't done exhaustive research but from what little I saw, there's not much in the way of rigor in these "studies". More like the author had a conclusion in mind and designed an experiment to support his conclusion.

 

[ShaunS]

I haven't done exhaustive research but from what little I saw, there's not much in the way of rigor in these "studies". More like the author had a conclusion in mind and designed an experiment to support his conclusion.

Guess it depends on what you're looking for. Taking the first study linked in the article, while it has a small sample size, it was handled in a very thorough manner. It's accurate to suggest that the authors set out to prove whether or not their hypothesis was correct, but that's really the only way you can do these.

https://journals.lww.com/acsm-msse/...bition_of_Electrically_Induced_Muscle.15.aspx

 

[tennis tom]

I have done my own personal science on pickle juice for several years now. I drink the juice from Bubbies pickles and also eat the pickles--they are my favorites--I own NO stock in the company or get any funding or free cases of pickles from this company--but if they offered I would gladly take a case. I swig straight from the bottle keeping the juice level with the remaining pickles. No one else has access to the bottles, so as not to contaminate my personal science, or others. My g.f. gets cramps all the time at night from running, I offer to share my pickle juice stash with her but she doesn't like pickle juice. It hurts me to see her suffer with night cramping, but she prefers to suffer cramping then join me in contributing to pickle juice science.

Initially I was leary of drinking the remainder of the juice after consuming all the pickles--it did seem strange and I feared I might do some harm. I researched on the internet, and also called the manufacturer, and they said pickle juice was OK to ingest. I am now a true believer in the beneficial qualities of pickle juice and especially like the seasonings in Bubbies. I feel vindicated as an early adapter of pickle juicing and it's benefits now that there are many pickle juice products appearing on the sports supplement shelves--AND--Sonic Drive-Ins are offering pickle juice slushes!

 

[OnTheLine]

Just played for 2 1/2 hours. Singles ... Temps were cool by Vegas standards today at only 102 ... I have found that the heat has not been really bothering me this summer. I hydrate non-stop every day (it is the desert, you have to) The ocassional spritz with a spray mist bottle between points helps a lot.

Temps this week are supposed to climb to 114 and I have a league match that I am a little worried about. Big difference between 102 and 114. Match starts at 6pm and temps don't start dropping until about 8pm

 

[GatorAuthor]

Article in the NY Times a few years ago had the nearly instant cure for cramping: drink water with a dash (Tbl?) of vinegar in it. I used to get terrible cramps at night after long matches, and this remedy stops them almost instantly. Don’t even have to drink the whole glass of water. One or two sips usually works. Hope it works for some of you.

 

[Matthew Lee]

Let's be honest, if you play in decent weather then the sun comes out and kicks your a**, then there's really nothing you can do about it...

EXCEPT TO PREPARE FOR IT.

In my freshman year of high school tennis, the SoCal weather hit me really hard, and I was spitting sweatballs in every part of my body. It wasn't until late sophomore year, when I began to have serious intentions with tennis, that I began to adjust to the heat. Consistently doing things to your body does wonders, and in my case, I found that the wonders work.

Until you stop playing tennis and come back after an injury...then decide that late June and early July are the best months to train...shame on me...

 

[ShaunS]

Article in the NY Times a few years ago had the nearly instant cure for cramping: drink water with a dash (Tbl?) of vinegar in it. I used to get terrible cramps at night after long matches, and this remedy stops them almost instantly. Don’t even have to drink the whole glass of water. One or two sips usually works. Hope it works for some of you.

To my knowledge the pickle juice study previously mentioned didn't run any follow-ups to determine, but one of their possible explanations was that.

It is unknown which ingredient in pickle juice may initiate this inhibitory reflex. We propose that it is the acetic acid(vinegar) in pickle juice, not the electrolyte content, which triggers this reflex. Acetic acid has been shown to cause motor reflexes in the muscles of the larynx and pharynx (13). Moreover, there is anecdotal support for acetic acid ingestion also relieving EAMC. Williams and Conway (39) observed in one subject that when vinegar was ingested instead of pickle juice, less vinegar was required to alleviate the EAMC and the EAMC was alleviated faster. Therefore, anecdotally, acetic acid seems capable of alleviating EAMC irrespective of the Na+ content of the drink. These claims remain to be verified scientifically, however, and must be used cautiously because they only occurred in one subject.

 

[DailyG&T]

Serious question: why do men change their shirts mid match? Does this actually DO anything? Just make you feel refreshed? Does it have a functional effect?

 

[OnTheLine]

Serious question: why do men change their shirts mid match? Does this actually DO anything? Just make you feel refreshed? Does it have a functional effect?

I also change my shirt on humid days. Once fabric is totally wet it can no longer wick moisture away from the skin. The fresh shirt starts working the way a tech shirt is supposed to.
(oh, and I sweat, I don't just glow )

 

[BulldogLouisiana]

Serious question: why do men change their shirts mid match? Does this actually DO anything? Just make you feel refreshed? Does it have a functional effect?

How much lighter and carefree do you feel after a good haircut? Any type of cotton material weighs about 90 pounds when soaking wet. Even nylon and polyester shirts weigh a good bit more. Plus, I need to wipe sweat off my hands every point.

 

[ShaunS]

The idea behind "moisture wicking" fabrics is to keep the sweat off your body which allows you to better regulate body temperature. When the clothing becomes saturated it's no longer keeping your skin dry, and then your body has a harder time regulation moisture.

Normally I can make it through a match, but if it's going to be a particularly hot day I might bring a change for between sets (and definitely something for afterwards).

So either these guys feel the shirts aren't doing a good job of wicking the moisture, or perhaps they feel that the onlookers would like a show?

 

[CosmosMpower]

Drink lots of fluid before the match, during changeovers pour cold water on my head, face. I played a 2.5 hour match in 109F heat this weekend it sucked. I thought I was going to puke several times and got a bloody nose in the 2nd set.

 

[albunny]

Serious question: why do men change their shirts mid match? Does this actually DO anything? Just make you feel refreshed? Does it have a functional effect?

Once a shirt is fully soaked thru it sticks to you annoyingly even poly shirts are not immune to heavy soaking

 

[mikeler]

Poly shirts getting sticky is a reason to change them. Otherwise, use your body's cooling sweat to fight the heat. My 2 cents...

 

[DailyG&T]

Ah, thanks for the answers. That makes sense.

 

[Ruark]

While we're on the subject, I can't stand those Nike Dri-fit shirts. When they start getting sweaty, they stick to you like Saran wrap. Apparently it doesn't bother some people, but it drives me nuts. I just wear a light 100% cotton golf shirt.

 

[ShaunS]

Nike does a poor job by marketing a wide range of materials as "Dri-Fit". I've found some, as you state, to be unbearable when they get wet. However, I've found some other Nike shirts with a less "slick" feel still marketed as Dri-Fit that work better. These shirts do a great job of properly pulling the moisture off me and into the shirt, so despite the fact that I've been sweating like I'm under interrogation they let me remain comfortable, and don't stick any more than a normal cotton shirt.

It's really frustrating because I never know what I'll get when I order online.

 

[Dimcorner]

You have to be hydrated a day before if possible.
Also just train in it and your body will adapt.

I grew up in S. Florida and ran cross country in highschool so that was hot.
We had a gym with no A/C and only a vent fan an played our high school badminton matches in that. THAT is hot.

Also as a match tactic if the opponent is out of shape then extend the point but make sure you make them move.
For GA state finals in clay I had the opponent coming to the net on almost every point. I think it was like 92F but about 60%+ humidity.
They won about 60% of the points but they ran easily 4x more than me. By the 4th game they were done and i cruised the rest of match.

 

[ChaelAZ]

Played a match last night and it was still 111 degrees at 7p when we started. Luckily not much direct heat so while stifling a bit it wasn't that direct sun burn feeling.

 

[Notirouswithag]

To play in heat you have to train in heat.
I know when things start heating up in summer it will take me a few sessions in the heat before i feel comfortable. The first couple of sessions are tough and my hitting partner and I are both dragging after an hour. But then you acclimatize and it gets easier.
Then you play a match and are feeling great while your opponent is struggling

Some very valid points here but this is my biggest one to drive home.

I love to play in very hot and humid weather because I've grown up with it here in Northern Virginia, alot of people I know dislike it but I seem to be the exception.

I always try to hydrate the night before with electrolites or NUUN tablets and make sure I drink some during as well

 

[Dark_Angel85]

I personally have no idea how to deal with the heat cause I guess it's all conditioning... but I did see this guy add chili flakes to his water and that looked savage as f

 

[pabletion]

Hydration. Plus shade.

Hidrate plenty BEFORE playing, and be sure to constantly drink water or better yet a replenishing fluid (Gatorade, electrolite+potassium drinks etc etc). Ice up if possible, with some icy water on your neck or icy towels etc.

After you finish, cool off. Cold shower, or icy bath, and KEEP HIDRATING!

I played 2 days ago in similar weather, a noon match, and my thumb cramped, legs threatened to cramp at one point too. Its been ages since I cramped or started to cramp during a match, and NEVER in my life had I ever had my hand cramp up. It was 4-4 in the third set, and I was serving, was over right there, served underhand and got broken.

619302

 

[tennis tom]

Freeze the biggest plastic water bottle to 3/4 full, leaving room for water, it will stay cold for the duration of your average match. Bring extra water to refill it, if it doesn't melt as fast as you play--you'll have a core of ice, it's like bringing an ice machine to the court.

Put an ice cube under your hat, keeping your brain cool is most of the battle. You can play around with artificial ice cubes cut from those freezer mats--velcro them to the inside of your hat to keep them in place.

They have ice bandanas you can tie around your neck.

Find the shade on the court, you can hang out under the shade from a light pole between points--it's like a palm tree.

 

[ttbrowne]

Don't know much about cramps but we play in extreme heat every year. 100 degree with 105 to 109 heat index. I hydrate with at least 45 oz of water in a 2 hour period leading up. Carry frozen cooling towels, Gatorade mixed w water, completely soak cap w water. It's brutal here.

 

[OnTheLine]

With lots of talk about hydration ... super interesting article. Nice to see one that recommends nothing more than common sense and responding to ones' own signals:

https://www.cnn.com/2018/08/07/health/young-athletes-football-overhydration-partner/index.html

 

[woodje12]

I haven't seen anyone mention mustard. I know of a couple guys who swear by it to ward off cramping. Any time they sense it coming on they literally tear open a packet or two and squeeze it in...

I can't personally vouch for it but does seem to be gaining in popularity (like pickle juice).

 

[MisterP]

Continuous hydration throughout the match is essential. Otherwise you're going to hit the wall and then it's too late.

On a separate note - did someone get put in timeout again?