BEAT THE HEAT by implementing the following nutrition, hydration, and cooling recommendations:
- Consume 8-20oz sport drink slushy 30 mins prior to play
- 1-hour prior, hydrate with 12-16 ounces of water/sport drink
- Add salt to your sport drinks, 600mg (1/4 tsp) salt per 20oz
- 2-4 hours prior to play, eat high carb, moderate protein, low fat
- 30-60 minutes prior to play, consume a high-carb snack (gels, chews, chomps, fruit
- Check your urine color or specific gravity to ensure adequate hydration
- Hydrate with up to 6-8 gulps every change of ends
- 1-1.5L per hour (50:50 ratio sport drink to water)
- 30-60 grams of carbs per hour from sport drink, sport bar, gels, etc.
- Keep cool by using the umbrella, fan, ice towels, ice packs, and ice vests
- Change clothes and socks at set breaks
- If the Heat Rule is IN, take the 10-minute heat break
- Hydrate with 16-20oz of water or sport drink per 1 pound of weight loss gradually over time before your next match
- Complete a USG test with a PHCP
- Within 30 minutes of finishing, consume a proper recovery snack of 30+ grams carbs, 15-25 grams of protein, and low fat
- Implement post-cooling techniques
The WTA has precautions in place to help you reduce the risk and prevent onset of exertional heat-illness. During a match you have access to multiple cooling options on each changeover:
- Umbrella shade
- Cold water & sports drink
- Ice towels & ice bags
- A change of attire break
Additionally, the Extreme Weather Conditions Rule allows you to take a 10-minute break between the second and third set when specified measurements are reached for the heat stress index, (based on air temperature, humidity, & court/sun radiant heat) or apparent air temperature (based on air temperature & humidity only).
- 10 minutes is adequate time to refresh, rehydrate, and noticeably decrease body core temperature. This can be accelerated by being in an air-conditioned area while implementing proper hydration strategies, cooling with ice and ice towels, and changing into dry breathable clothing and dry socks/shoes.
The contents of the Health site are for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. The materials herein are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Reliance on any information provided herein is solely at your own risk.
A special thanks to the authors, Dr. Michael Bergeron, WTA Hydration and Heat Stress Advisor and Susie Parker-Simmons, WTA Sports Dietitian