Around The Bend June 2018

AROUND THE BEND

JUNE 2018

PAGE 11

H B C C T E N N I S N E W S

To minimize the effects of the heat try to following the following tips:

TIPOF THE MONTH

1. Hydrate often. Drink fluid throughout the evening before and day you play. Many players make the mistake of only hydrating during their match or waiting until they feel thirsty, at this stage it is often too late. It is also very important to be drinking the correct fluids. Drink a combination of water and electrolyte sports drinks and try to avoid diuretics such as coffee and alcohol. 2. Physically prepare. To be able to compete and play well in the heat, we need to practice and prepare. The more physically fit you are the better you will be, come match day. Don’t just turn up on match day and expect to handle the heat. 3. Apply Sunscreen. Use SPF 30+ water resistant sunscreen, apply in the morning and then reapply regularly during the day. 4. Wear a hat. A hat will protect your head and face from the sun and make you feel noticeably cooler. 5. Wear sun protective clothing. Ensure your tennis clothing offers sun protection. Long sleeve tops protect the arms and collared shirts are great to protect the neck. 6. Use an ice towel. It is pretty easy to bring a cooler and include a couple of towels in there with your drinks and ice. Wrapping an ice towel around your neck on the change of ends can help you feel much cooler. 7. Stay out of the sun. Obviously when we play this might not be possible, however during the day try to find the shade and if possible don’t sit in the sun to watch your teammates play. Also, if there is shade available on the court, try to use it during points or on the change of ends.

By Luke Burden, Director of Athletics

With the summer days warming up quickly we are all going to feel the effects of the warmer weather and sun. Heat illness is a serious issue and one that we all want to try and avoid.

There are three stages to Heat Illness:

1. Heat Cramps Many players have experienced the first stage of heat illness. Players will be often experience cramps in the extremities. If a player is experiencing heat cramps, they should stop activity, find a cool place in the shade and drink fluids. Stretching the area can often help as well. 2. Heat Exhaustion In the second stage of heat illness the player will often have cool, moist, pale skin, a headache, dizziness or weakness and nausea. Like the first stage try to find a cool place to get out of the sun and heat. Loosen or remove clothing and drink fluids. If the player refuses fluid or is vomiting call 911. 3. Heat Stroke This is the third, most severe stage of heat illness and is an emergency 911 situation. Symptoms of heat stroke often include: Vomiting, high body temperature, weak pulse and shallow breathing. The skin may still be moist or the player may have already stopped sweating by this stage. The player will also exhibit decreased alertness or even complete loss of consciousness. Heat stroke, cramps and sunburn are never fun, however there a few things we can do to minimize the effects and maximize our time on court.

Try to use these tips during the warmer months to help you stay healthy and play your best tennis.

The information presented is for the purpose of educating people about heat illness. It is not intended to be used for medical diagnosis or treatment. Should you have any related questions, please consult a healthcare provider.