How to Play Tennis in Hot and Humid Conditions

21 August 2025

Tennis is all fun and games until you're drenched in sweat, gasping for air, and feeling like you’ve stepped into an oven set to "extra crispy." Playing in hot and humid conditions is no joke—it takes endurance, strategy, and a serious love for the game (or complete madness).

But don’t sweat it—well, you will, but let’s at least make sure you're prepared to handle it like a pro. Whether you're rallying against your best friend or taking on a fierce opponent in a match, these tips will help you survive (and maybe even thrive) on the court when the heat is relentless.

1. Hydration: Your Best Friend (Besides Your Tennis Racket)

Let’s be real: if you're not properly hydrated, you might as well be playing with a frying pan instead of a racket because dehydration will cook you faster than a summer barbecue.

Start Hydrating Early

If you wait until you’re already sweating buckets, you’re too late. Start drinking water hours before your match, just like a camel preparing for a desert trek—except, you know, without the humps.

Electrolytes to the Rescue

Water is great, but your body also needs electrolytes (like sodium and potassium) to keep everything balanced. Sports drinks, coconut water, or even a pinch of salt in your water can help prevent cramps and fatigue. Just don’t overdo it, or you'll end up feeling like a human salt lick.

Sip, Don’t Chug

Chugging a gallon of water in one go might seem like a great idea until you're running around the court with a stomach that sloshes like a half-full water balloon. Instead, sip consistently throughout the match.

2. Dress Smart: Fashion and Functionality

Looking cool is one thing, but feeling cool? That’s a whole different ball game.

Light Colors are Your Friend

Dark colors absorb heat like a solar panel, and unless you're trying to generate electricity with your shirt, stick to whites and light-colored outfits.

Moisture-Wicking Fabrics for the Win

Cotton is great... for soaking up sweat like a sponge. Instead, opt for moisture-wicking, breathable fabrics that help keep you dry and prevent that dreaded "drenched and miserable" feeling.

Hats, Visors, and Sunglasses

Protect yourself from turning into a lobster with a good hat or visor. Plus, sunglasses aren’t just for looking cool—they’ll help keep the sun from blinding you when you're trying to crush that overhead smash.

3. Timing is Everything

Avoid the Midday Meltdown

If possible, schedule your matches during the early morning or late evening. Playing at noon is basically challenging the sun to a duel, and trust me—the sun is undefeated.

Take Longer Breaks

Your body needs time to recover in extreme heat. Use changeovers wisely—sit in the shade, hydrate, and let your heart rate settle. If it means sacrificing a few dramatic Rafa Nadal-style rituals, so be it.

4. Sunscreen: Your Shield Against the Fireball in the Sky

Unless peeling skin is your idea of a good time, sunscreen is your best defense.

Go for Sweat-Resistant Sunscreen

Regular sunscreen is great until it's running into your eyes and making you question all your life choices. Get one that's sweat-resistant so it stays put longer.

Reapply Like Your Life Depends on It

One application doesn’t last all day. Reapply between sets unless you enjoy looking like a burnt potato chip.

5. Adjust Your Playing Style

Playing tennis in extreme heat isn't about showing off—it's about survival. Adjust accordingly.

Less Running, More Strategy

Instead of sprinting all over the court like a headless chicken, play smarter. Use angles, drop shots, and placement to make your opponent do the running. Who said laziness wasn’t a strategy?

Shorten the Points

This isn’t the time to engage in a 35-shot rally. Go for aggressive shots, aim for winners, and wrap up points quickly before the heat melts all of your ambition.

Use More Spin

Hitting flat shots requires more energy, while topspin gives you more control and bounce with less effort. Plus, it forces your opponent to work harder. Work smarter, not harder!

6. Know the Warning Signs of Heat Exhaustion

Your determination to win is admirable, but your body has limits. Pay attention to warning signs like dizziness, nausea, confusion, excessive sweating (or suddenly not sweating at all—yikes), and extreme fatigue. If you feel off, stop playing immediately.

Heatstroke is serious business, and trust me, no trophy is worth a trip to the emergency room.

7. Fuel Your Body With the Right Foods

What you eat before and after your match matters more than you think.

Pre-Match Nutrition

Stick to light meals with complex carbs and lean protein. Bananas, oatmeal, and grilled chicken are all solid choices. Avoid anything too heavy unless you want to feel like you're playing with a brick in your stomach.

Post-Match Recovery

You've sweated out a bucket of fluids—now it's time to refuel. Rehydrate with water and electrolytes, and grab a snack with protein and carbs to help your muscles recover.

8. Mental Toughness: The Ultimate Game Changer

Your body might be struggling, but your mind can keep you in the game.

Stay Positive

Heat can quickly turn a fun match into torture, but a positive mindset helps. Keep your focus on the next point instead of how badly you want to crawl into an ice bath.

Embrace the Challenge

Think of playing in crazy heat as an advantage. If you can handle these conditions, you're already mentally tougher than most of your opponents.

9. The Legendary Ice Towel Trick

An ice-cold towel around your neck during changeovers is pure bliss. If you can, keep one in a cooler and use it between games. It’s like hitting the reset button on your body temperature.

10. Aftermath: Cool Down Like a Pro

Once you’ve survived your match, don’t just collapse onto the court (tempting as it may be).

Cool Down Gradually

Going straight from "melting" to "sitting in an air-conditioned car" is a shock to your body. Walk around, stretch, and let your heart rate gradually return to normal.

Jump in the Shower (Eventually)

A cold shower might seem like the best idea ever, but sudden temperature drops can make your muscles tighten up. Start with lukewarm water and gradually cool it down.

Conclusion

Playing tennis in hot and humid conditions isn’t for the faint of heart—it’s a battle against the elements, your opponent, and your own sweat-drenched willpower. But with the right preparation, smart strategies, and maybe an ice bath waiting for you afterward, you can not only survive but dominate the court.

So, grab your racket, hydrate like it’s your job, and show the heat who's boss (hint: it’s you).