Essential Tips from Bill Spencer for Hydrating and Dressing for High-Intensity Sports in Extreme Heat

Heat stroke and heat exhaustion are two heat-related illnesses that can occur during high-intensity physical activity in hot conditions. As an experienced tennis player in both California and Texas, I have played matches in extreme heat where the feels-like temperature exceeds 105 degrees. To prevent heat-related illnesses, I have developed a routine of packing the necessary items to ensure my safety during these long matches.

The first essential item I bring is appropriate clothing. Lightweight, sweat-wicking tennis shirts and shorts help to pull moisture away from the body and allow for evaporation. This type of clothing, often referred to as Dri-fit, helps to keep me cool and comfortable during matches that last several hours.

Hydration is key to preventing heat-related illnesses. I prepare a mixture of 50% water and 50% sports drink with electrolytes to ensure I stay properly hydrated before and during my matches. I bring several 20-ounce bottles of this mixture and drink about 16 ounces every 15 to 20 minutes to stay hydrated.

Sun protection is also crucial in hot conditions, especially in places like Houston where the sun can be intense. I apply a sweat-proof, broad-spectrum sunscreen with an SPF of 60 or higher at least 15 minutes before heading outside to play. I reapply sunscreen every 60 to 80 minutes to protect my skin from harmful UV rays.

In addition to these essentials, I bring other items to the tennis court to ensure my safety and performance. By taking these precautions and being prepared, I can enjoy playing tennis in extreme heat while minimizing the risk of heat-related illnesses.