Sedona Community Tennis Association

» News

Heat illness prevention

June 29, 2015 08:54 PM

By Elizabeth Chaffin and Dr. Alexis Colvin, special to

Use these tips to help you stay healthy in the heat:

Drink enough fluids before your match: It is very important to hydrate both the day before the match and the day of the match.

Check your urine: Unles you're taking a multi-vitamin, your urine should be pale yellow or clear if you're properly hydrated.

Be fashion forward: Wearing light-colored clothing and wicking fabric decreases heat retention, keeping the body cooler. You should also bring a change of clothes. Having dry shirts, skirts, shorts or dresses allows the body to release heat.

Pack plenty of liquids: You should have a 3:2 ratio of approved sports drink to water per match (i.e., three 16-20 ounce bottles of sports drink to two bottles of water).

Add salt to your drinks: Put a half packet of salt in every 20-ounce bottle sports drink to help with electrolyte loss from sweating.

Keep drinking: From the beginning of the match, drink one gulp of water for every gulp of sports drink at
each changeover. If you’re thirsty, you may already be dehydrated.

Cool down: Start using ice bags and towels from the beginning of the match to keep cool. Place them on your groin, underarms, back of the neck and abdomen.

For more information on player wellness, please contact


Elizabeth Chaffin is the coordinator of medical for the USTA, and Dr. Alexis Colvin is the USTA's Chief Medical Officer.