Cool Down Corner: Summer Tennis
Tips for Junior Players

Summer in Southern California is peak tennis season. With tournaments, camps, and daily training in full swing, junior players are spending long hours on the court. But with rising temperatures and intense sun exposure, playing smart becomes just as important as playing hard.

Managing heat and hydration is crucial for both performance and safety. Dehydration, heat exhaustion, and sunburn can take a toll on a player’s ability to compete, and, more importantly, on their overall health. That’s why it’s essential for young athletes, along with parents and coaches, to build good habits that help them stay cool and safe in the summer heat.

Here are a few key summer tennis tips for junior players to follow this season.

Hydration Is a Daily Game

One of the most common mistakes junior players make is waiting until they’re on the court to start drinking water. Hydration should be part of your daily routine, especially during stretches of warm weather and heavy play. Drinking plenty of fluids throughout the day before a practice or match can help your body prepare for the demands of play.

The best indicator of hydration is urine color, light yellow means you’re in good shape, while darker yellow signals dehydration. Aim to drink water steadily throughout the day, not all at once. On match day, continue to hydrate during changeovers with water or sports drinks that contain electrolytes. And don’t wait until you feel thirsty, by then, your body is already playing catch-up.

Replace What You Sweat Out

Sweating helps cool your body, but it also depletes important nutrients like sodium, potassium, and magnesium, key electrolytes that help your muscles function properly. In hot Southern California summer conditions or during long matches, plain water may not be enough.

Players should consider incorporating electrolyte-enhanced drinks or tablets into their routine, especially during tournament days. Some players benefit from eating light salty snacks (such as pretzels) or bananas between matches to maintain balance. Consult your coach or a sports nutritionist to find what works best for your body.

Practice Sun Safety

Sun protection is a must for everyone, especially outdoor tennis players, regardless of skin tone. Sunscreen should be applied at least 30 minutes before going outside and reapplied every two hours, or more often during intense sweat sessions. Use a broad-spectrum sunscreen with an SPF of 30 or higher, and don’t forget often-missed areas like the ears, back of the neck, and nose.

Wearing protective gear can also make a difference. A hat or visor can shield your face, while UV-protective clothing and polarized sunglasses help reduce sun exposure. Being mindful of these steps can prevent painful sunburns and lower the risk of long-term sun damage.

Know the Signs of Heat Illness

Understanding how to identify heat-related illness is a key skill for every junior athlete. Heat exhaustion can come on quickly, especially during long matches or consecutive days of competition. Symptoms include dizziness, fatigue, nausea, muscle cramps, and headaches.

If you experience any of these symptoms, stop playing immediately and alert your coach or a tournament official. Take time to rest in a shaded area, cool your body with damp towels or ice packs, and rehydrate slowly. Continuing to play through warning signs can lead to more serious conditions like heat stroke, which requires immediate medical attention.

Prioritize Recovery and Rest

Recovery isn’t just for post-match, it should happen throughout the day. Between matches or practice sessions, players should find opportunities to cool off in shaded areas or air-conditioned spaces. Avoid staying in direct sunlight longer than necessary, especially during peak midday hours.

Use downtime to eat light, hydrating snacks, stretch gently, and refocus mentally. Your off-court habits—hydration, nutrition, rest—are just as important as your training. They help your body bounce back and prepare for the next challenge.

Fuel Your Body with the Right Foods

What junior players eat can make a big difference in how they perform and recover. During hot weather, avoid heavy or greasy foods, which can slow digestion and contribute to fatigue. Instead, focus on lighter meals and snacks that are rich in complex carbohydrates, lean proteins, and fresh fruits and vegetables.

Pre-match meals should be eaten about two to three hours before playing and should include easy-to-digest carbs like pasta, rice, or fruit. After matches, refuel with a combination of protein and carbs to help your muscles recover.

Choose the Right Gear for the Conditions

Summer tennis calls for lightweight, breathable clothing made from moisture-wicking materials. Cotton may be comfortable, but it tends to hold onto sweat. Look for technical fabrics that help you stay cool and dry.

Footwear is also important. Make sure your tennis shoes are well-ventilated and provide adequate support, especially on hot courts where surfaces can become slick or abrasive. Carry extra wristbands, hats, and socks so you can change into dry gear as needed between matches.

Don’t Skip Warm-Up and Cooldown

In the heat, it can be tempting to cut corners. But skipping your warm-up or cooldown can lead to injury or make it harder to adjust to temperature extremes. A good warm-up prepares your muscles and cardiovascular system for play, while a thoughtful cooldown can help your body transition out of high activity and begin the recovery process.

In summer weather, focus on dynamic warm-up movements before you step on court and take five to ten minutes after play to stretch, rehydrate, and cool down properly.

Smart Habits Build Stronger Players

As competition heats up this summer, remember that staying safe in the sun is part of being a well-rounded athlete. Developing healthy routines around hydration, sun protection, nutrition, and heat management can give junior players an edge, not just in performance, but in long-term wellness.

Parents, coaches, and tournament organizers also play a role in promoting safe play. Encouraging breaks, providing access to shade and water, and modeling good habits all contribute to a healthier tennis community.

Southern California tennis thrives in the summer. With a little preparation and the right mindset, junior players can make the most of every match while keeping their health and safety top of mind.