Tournament preparation

[Bellagizmo]

What's the best way to keep cool outdoors in 105 degrees weather???:shock: Also, what's the ideal clothing?? I normally play indoors 99% of the time with full A/C...My last tourney I played back in April, I came unprepared with only one big bottle of water grinding out a 3 hr match...

 

[tennismom42]

What's the best way to keep cool outdoors in 105 degrees weather???:shock: Also, what's the ideal clothing?? I normally play indoors 99% of the time with full A/C...My last tourney I played back in April, I came unprepared with only one big bottle of water grinding out a 3 hr match...

small washcloth,

small, insolated lunchbag with ice. Your favorite, frozen edibles (straberries, blueberries), pack some sliced cucumbers in it.

during change overs, wrap ice in the washclothe and get it to your wrists, back of the neck/shoulders. Keep the ice away from muscle zones or you may cause cramping. Stay out of the AC.

clothing: drifit, cotton if you have to, but don't change clothing ? once. Remember you can do wardrobe change within a reasonable amount of time.

consider what you're drinking. Too much gatorade stuff will give you a sugar crash. For some players, water is enough. For others, they need electrolytes and/or protein drinks during the match. Yummy, fruity flavors!

Know thy own spit. Sounds weird, but an imbalance in you spit is a signal to you.

Take note of where the shade is on the court and where it's migrating. Even if you have 1 foot of shade on your end, got to it whenever you can. If your seat is in the sun, move it to where you want. There's no rule that says you have to sit there.

KNOW the signs of heat exhaustion: cramping; blurred vision; dizziness; nausea, etc. KNOW the medical time out rules.

 

[Nonentity]

in addition to above, you need to actually train in the 105 weather. Try jogging in the middle of the day, making sure you are hydrated of course.

I have heard of players heating indoor courts to simulate hot weather. Once you get used to being in the hot weather it should be less strain on you both psychologically and physically.

 

[topher.juan]

Try taking long 30min+ sauna 3x a week, I think it trains your body to keep cool and deal with the heat. I did 3x 45mins over the winter/spring and feel a huge difference in how my body copes with the heat, no problem at all, nothing, which is very unlike me in previous years.. doesn't even matter what I wear, though staying hydrated is VERY important. I posted this in another thread on heat; anyone else done this, or agree?

 

[nickarnold2000]

small washcloth,

small, insolated lunchbag with ice. Your favorite, frozen edibles (straberries, blueberries), pack some sliced cucumbers in it.

during change overs, wrap ice in the washclothe and get it to your wrists, back of the neck/shoulders. Keep the ice away from muscle zones or you may cause cramping. Stay out of the AC.

clothing: drifit, cotton if you have to, but don't change clothing ? once. Remember you can do wardrobe change within a reasonable amount of time.

consider what you're drinking. Too much gatorade stuff will give you a sugar crash. For some players, water is enough. For others, they need electrolytes and/or protein drinks during the match. Yummy, fruity flavors!

Know thy own spit. Sounds weird, but an imbalance in you spit is a signal to you.

Take note of where the shade is on the court and where it's migrating. Even if you have 1 foot of shade on your end, got to it whenever you can. If your seat is in the sun, move it to where you want. There's no rule that says you have to sit there.

KNOW the signs of heat exhaustion: cramping; blurred vision; dizziness; nausea, etc. KNOW the medical time out rules.

Don't forget a breathable hat, sunscreen and sunglasses!

 

[jc4.0]

Here it Florida - we know hot

This one I'm highly qualified to answer, as I play year round outside in South Florida. First, play as early in the day as possible, so it's a few degrees cooler. You must hydrate early, early - night before, and morning of the match - drink several glasses of pure water. Bring lots of water (not ice cold, drink it room temp) to the court and drink continually. Drop the rule about no drinking until changeovers - drink whenever you need to between games. Once you feel thirsty, you're already dehydrated. Bring one bottle of sports drink that has electrolytes to sip also - but drink mostly water. Avoid taking or drinking lots of caffeine before the match.

If you feel nauseated, dizzy or exhausted or have a sustained high heart rate - you are approaching heat exhaustion. Get to the shade, sit down, and put a cool, wet towel over your head and neck. You can also put cool wet towels under your armpits and groin area. This cools you down most quickly. If you stop sweating, look pale, and have a weak pulse - stop playing and maybe go to hospital. Your body is shutting down and you could pass out from heat stroke or worse!

Always wear ventilated, light colored shirts and hat - never go out in the hot sun without a white hat. You can also stick a wet bandana under the hat to shade the neck.

 

[Kick_It]

Try taking long 30min+ sauna 3x a week, I think it trains your body to keep cool and deal with the heat. I did 3x 45mins over the winter/spring and feel a huge difference in how my body copes with the heat, no problem at all, nothing, which is very unlike me in previous years.. doesn't even matter what I wear, though staying hydrated is VERY important. I posted this in another thread on heat; anyone else done this, or agree?

A former D1 assistant men's coach told me the same thing when I told him I was going to Florida (a climate very different from where I live) - training @ Saddlebrook for 3 days and play in a tournament 2 days after that (in June). That + pre-hydrating seemed to help me.

K_I