By Karen Ronney

It is summertime in Southern California, and let us face it, we live in one of the best places in the country to play tennis. There are a plethora of tennis courts, school is out for kids of all ages and camps are in session. Also, families have the freedom to hit the courts for recreational fun. If you are on a vacation, playing tennis is a friend and family-bonding activity.

The Southern California Tennis Association Foundation celebrates summertime and freedom to practice and play at all times of the day. Along with that, we would like to share the Top 10 Safety Tips when exercising in the So Cal heat.

“We are so lucky to be in Southern California and tennis is the sport of choice,” said Linda Milan, the Executive Director for the SCTA Foundation. “But we care about your health and safety. We hope you will consider SCTA Foundation’s Top 10 Tips as you enjoy our sport.

  1. 🕒 Pick Your Time: If you have the option, consider playing early or late in the day, which means before 10 a.m. or after 6 p.m. It is much cooler and the sun’s rays will have less of an impact on your body. Basically, avoid the midday sun because it is the most intense and dangerous.
  2. 💧 Stay Hydrated: Drink an extra glass of water the evening before and the morning of your tennis session. Follow up with water after you have finished exercising. It is also a great idea to bring an electrolyte drink. The recommended ratio is one sip of the electrolyte drink and two of water. Another healthy option is coconut water.
  3. 👕 Clothing Matters: Select white or light-colored clothing to help block the sun. Also choose moisture-wicking fabrics to help absorb the sweat.
  4. 🕶️The EYES Have It: No matter your age, protect your eyes with sunglasses. Yes, it’s even good for kids. Look for 100% UVA and UVB protection with polarized lenses.
  5. 🧢Get a HEAD Start: Wear a hat or visor to protect your body for many reasons including sun and heat protection. If you are a teaching professional, consider a large-brimmed hat to offer more coverage for the ears and back of the neck.
  6. 🧴 Use Sunscreen: Apply broad-spectrum SPF 30 or higher at least 30 minutes before going outside. Reapply at least every hour.
  7. 🧠 Know the Signs of Overheating: Watch for symptoms of heat exhaustion. Look for dizziness, lightheadedness, heavy fatigue, mental confusion, muscle cramps and heavy sweating. If you notice these, get to the shade and place cool or cold water on your head, neck and back of the wrists to cool your body down. Consider being done for the day.
  8. 🧊 Take Frequent Breaks: Stop and take a water or shade break every 15 minutes whether you are teaching a lesson or practicing. Do not push through to “tough it out” as that will cause harm to your body. Heat exhaustion may force you to stay off the courts for days or a week.
  9. 🏋️‍♀️ Modify Your Workout: If you planned to train hard, pause and shift gears. Do something that is also effective but easier on the body. Maybe switch to leaving the courts and going for a swim. Then when it is cooler, go back to the original practice plan.
  10. 📱 Do a Weather Check with Heat Index: Before you play, check the weather temperature for the day (where you live) and the heat index for that area. While the heat may not be a concern, the heat index (temperature + humidity) can be a potential health risk. If the heat index is too high, pause the work out or change the plan.

The California Interscholastic Federation states that heat-related illness in athletes can be prevented if coaches and athletes are properly educated about heat safety. In addition to adequate hydration, consider gradual acclimatization, which means slowly increasing the intensity and duration of exercise. (See the links below for more information.)

In summary, the Southern California Tennis Association Foundation is thrilled to see you on the courts but please do it safely.

Links to Resources

About the Southern California Tennis Association Foundation:

We are a 501c3 nonprofit organization and is the charitable arm of USTA Southern California.  The Foundation’s mission is to “Change lives and build communities through tennis.” Since 2020, the SCTA Foundation has had a community impact of giving over $1million in tennis grants and tennis scholarships to deserving youth, adults, tennis organizations, tennis facilities and tennis programs to make tennis an equal opportunity sport, accessible to all, regardless of age, ability, ethnicity, or economic background. Visit us on Social Media on Instagram and Facebook. To learn more about the SCTA Foundation go to: www.sctafoundation.org.  To donate go to: sctafoundation.org/donate/.