Playing Tennis in the Heat
Australian summers don't pause for tennis season. If you want to play from November to March, you need a plan for the heat. This isn't just about comfort — heat exhaustion on a tennis court is a real medical risk. Here's how to play smart when it's over 30 degrees and climbing.
The Temperature Scale
Not all hot days are equal. Here's a practical framework based on air temperature and what Australian tennis clubs typically recommend:
| Temperature | Risk Level | Adjustments | Court Surface Factor |
|---|---|---|---|
| 25-30 degrees | Moderate | Normal play. Hydrate before and during. Sunscreen | Hard court adds 5 degrees radiated heat |
| 30-35 degrees | High | Shorter sessions (60 min max). Ice towels at changeovers. Play early AM or after 5pm | Hard court adds 8 degrees. Ball bounces higher |
| 35-40 degrees | Extreme | Play before 8am or after 6pm only. 10-minute breaks every 20 minutes | Hard court adds 12 degrees. Wear court shoes — surface can burn |
| 40 degrees and above | Dangerous | Don't play. Even the Australian Open activates its extreme heat policy at 40 degrees | Hard court surface can exceed 60 degrees |
Hydration Strategy
"Drink when you're thirsty" is bad advice for tennis in the heat. By the time you feel thirsty, you've already lost 1-2% of your body weight in sweat — enough to measurably reduce your reaction time and decision-making.
Before Playing
Drink 500ml of water in the 2 hours before your session. Not all at once — sip steadily. If playing in extreme heat, add an electrolyte tablet. Your urine should be pale yellow before you step on court. Dark yellow means you're already behind.
During Play
Drink at every changeover — 150-200ml per changeover is the target. Alternate between water and a sports drink with electrolytes. The sodium in sports drinks helps your body retain fluid rather than just sweating it straight out. Bring at least 2 litres for a 60-minute session above 30 degrees.
After Playing
Weigh yourself before and after. Every kilogram lost equals 1 litre of fluid you need to replace. Drink 1.5x the lost weight over the next 2 hours. So if you lost 1.5kg, drink 2.25 litres. This is not excessive — a hard session above 35 degrees can produce 2+ litres of sweat per hour.
Cooling Gear That Actually Works
Not all cooling products are gimmicks. Here's what legitimately makes a difference on court:
- Cooling towel: Soak it, wring it, drape it around your neck at changeovers. The evaporative effect drops your skin temperature significantly. This is the single most effective piece of hot-weather gear you can bring.
- UV protection cap: Keeps direct sun off your head and face. Dark colours absorb more heat — go for white or light grey on the hottest days. A visor works if you prefer airflow over your head.
- Sweat wristbands: Functional, not just cosmetic. They stop sweat running down your forearm onto the grip, which means you don't lose control mid-rally. In extreme heat, swap to the 6-pack so you can rotate mid-session.
- Moisture-wicking headband: Stops sweat dripping into your eyes. More effective than constantly wiping your forehead with your arm (which spreads sunscreen into your eyes — painful).
What to Wear
Cotton kills in the heat. It absorbs sweat, gets heavy, and doesn't dry. Wear synthetic moisture-wicking fabrics in light colours. Loose fit beats compression fit in extreme heat — you want air circulation, not a second skin.
- Light-coloured shirt (white or pale) in polyester or nylon blend
- Shorts over leggings — your legs need airflow
- Proper tennis shoes (court surfaces radiate heat — thin soles mean hot feet)
- SPF 50+ sunscreen, reapplied every 60-80 minutes (sweat removes it faster than you think)
- Sunglasses with strap for overheads (polarised if playing on hard courts)
Adjusting Your Game
Heat changes how you should play — not just how you feel:
- Shorten points. Come to the net more. Long baseline rallies in 35-degree heat are an endurance contest nobody wins. Serve and volley, approach on short balls, take time away from your opponent.
- Change grips more often. Sweat destroys overgrips fast in the heat. Bring spare tacky overgrips and change at the halfway point. A slippery grip is dangerous — the racket can fly out of your hand.
- Use new balls. Heat makes balls bouncier and faster. Old, flat balls are worse in heat because they've already lost pressure — they die faster. Start with fresh practice balls.
- Play evening sessions. If you have the option, play after work when the temperature drops. Even an hour after sunset, court surfaces can still be 10+ degrees above ambient.
Warning Signs: When to Stop
These are non-negotiable. If you or your hitting partner experience any of the following, stop immediately, move to shade, and hydrate:
Dizziness or lightheadedness
Stop playing. Sit in shade. Drink water with electrolytes. If it doesn't resolve in 10 minutes, seek medical help.
Stopped sweating (in extreme heat)
This is a medical emergency — your cooling system has failed. Move to air conditioning immediately and call for help.
Muscle cramps
Heat cramps signal severe electrolyte loss. Stop, stretch, hydrate with electrolytes. Don't push through — cramps escalate to heat exhaustion.
Nausea or headache
Early heat exhaustion. Stop playing, cool down aggressively (ice towels, cold water on wrists and neck). Don't play again that day.
Confusion or slurred speech
Heatstroke. Call 000 immediately. Move the person to shade, pour cold water over them, fan aggressively. This is life-threatening.
For more seasonal advice, check our summer tennis tips and recovery guide.
Beat the heat on court
Cooling towels, UV caps, moisture-wicking headbands, and sweat-proof wristbands.