Playing Tennis Safely in Australian Heat

Australian summers present unique challenges for tennis players. With temperatures regularly exceeding 35°C and sometimes climbing above 40°C, playing tennis can become genuinely dangerous without proper precautions. This guide covers essential safety measures to keep you healthy while enjoying tennis during our hottest months.

Understanding Heat Stress on the Tennis Court

Tennis is particularly demanding in hot conditions because it combines sustained physical exertion with limited shade exposure. Unlike team sports with regular substitutions, tennis players often spend 1-3 hours on court with minimal rest. This extended exposure compounds heat stress significantly.

Why Tennis Players Are at Risk

• Extended duration on court with limited shade
• High-intensity bursts of activity increasing body temperature
• Court surfaces reflecting and radiating additional heat
• Limited airflow on many enclosed court facilities
• Difficulty cooling down between points

Before You Play: Preparation Is Key

Check the Conditions

Before heading to the court, assess whether conditions are safe for play:

• Temperature: Consider rescheduling if temperatures exceed 38°C. The Australian Open uses a heat stress scale that considers temperature, humidity, and wind.
• UV Index: Above 11 is considered extreme in Australia. Morning or late afternoon sessions reduce UV exposure.
• Humidity: High humidity reduces your body's ability to cool through sweating, increasing risk.
• Time of day: Avoid playing between 11am and 3pm during peak summer when heat and UV are highest.

Pre-Hydration

Hydration should begin hours before you play, not when you arrive at the court:

• Drink 500ml of water 2-3 hours before playing
• Consume another 250ml 20-30 minutes before starting
• Monitor urine colour—pale yellow indicates good hydration
• Avoid excessive caffeine and alcohol in the hours before play

Dress Appropriately

• Light-coloured, loose-fitting, moisture-wicking clothing
• Broad-brimmed hat or visor with adequate coverage
• Quality sunglasses with UV protection (especially for serving)
• Sunscreen (SPF 50+) applied 20 minutes before play and reapplied during changeovers

During Play: Active Heat Management

Hydration Strategy

Proper hydration during play is critical. The goal is to replace fluids lost through sweat without overhydrating.

• Drink 150-250ml every changeover (roughly every 15-20 minutes)
• Alternate between water and electrolyte drinks for sessions over an hour
• Keep drinks cold—icy drinks cool your core temperature
• Don't wait until you feel thirsty; thirst indicates you're already becoming dehydrated

Cooling Strategies

Active cooling during changeovers and breaks helps manage core temperature:

• Ice towels: Keep a towel in an ice chest and drape it over your neck and shoulders during changeovers.
• Wrist cooling: Run cold water over your wrists or hold cold water bottles against pulse points.
• Shade seeking: Position yourself in any available shade during changeovers.
• Wet clothing: Dampening your shirt can provide evaporative cooling.
• Cold drinks: Drinking cold water helps cool you from the inside.

Pacing Your Play

• Use the full time allowed between points and games
• Accept that you may not play at peak intensity in extreme heat
• Consider shortening practice sessions or playing tie-breaks in practice
• Take advantage of medical time-outs if you feel unwell

Protecting Your Equipment

Heat affects your equipment as well as your body. Without care, Australian summers can damage your gear.

Racket Care in Heat

• Never leave rackets in cars: Temperatures inside parked cars can exceed 60°C, causing structural damage and massive string tension loss.
• Store in shade: Keep your bag in the shadiest spot available during play.
• Expect tension loss: String tension drops faster in heat—you may need to restring more frequently during summer or string slightly higher initially.

Grip Considerations

• Carry multiple overgrips and change when they become saturated
• Consider absorbent overgrips designed for heavy sweating
• Use rosin or grip-enhancing products if permitted
• Wristbands help prevent sweat running onto your hands

Recognising Heat-Related Illness

Understanding the progression of heat illness can save your life or that of a fellow player.

Heat Cramps

Muscle cramps, usually in legs or abdomen, caused by electrolyte depletion. Stop playing, rest in shade, drink electrolyte beverages, and gently stretch affected muscles. Can often return to play after recovery.

Heat Exhaustion

More serious condition with symptoms including heavy sweating, weakness, cold/clammy skin, nausea, dizziness, and rapid pulse. Stop playing immediately, move to cool area, remove excess clothing, apply cool water, and drink fluids. Seek medical attention if symptoms don't improve within 30 minutes.

Heat Stroke

Medical emergency with potentially fatal consequences. Symptoms include high body temperature (above 40°C), hot/dry skin (sweating may stop), confusion, rapid pulse, and possible unconsciousness. Call emergency services immediately (000 in Australia), move person to cool area, and cool them by any means available while waiting for help.

Special Considerations

Age-Related Factors

• Junior players: Children are more susceptible to heat illness and may not recognise warning signs. Limit session duration and ensure frequent breaks.
• Senior players: Older adults may have reduced heat tolerance. Consider early morning sessions and shorter play periods.

Medical Conditions

Certain conditions and medications increase heat sensitivity. Consult your doctor if you have heart conditions, diabetes, or take medications including diuretics, beta-blockers, or antihistamines.

Acclimatisation

If you're not used to playing in heat (perhaps returning from overseas or starting after a break), allow 10-14 days of gradually increasing exposure to acclimatise. Start with shorter sessions at lower intensity and progressively build up.

When Not to Play

Sometimes the safest decision is to postpone your tennis:

• Temperatures above 40°C
• Total fire ban days (courts may be closed regardless)
• Extreme UV warnings with no shade available
• If you're feeling unwell or unusually fatigued before play
• If you've had insufficient sleep or hydration in preceding days

Tennis in Australian summer is challenging but manageable with proper precautions. By preparing appropriately, managing your hydration and cooling, and listening to your body, you can continue enjoying the sport through our hottest months. When in doubt, prioritise safety over any match or practice session.