The heat of the California sun can create dehydration for both young and old alike on the tennis court throughout the summer months. Dehydration can affect your performance on the court, and it can be incredibly dangerous to your health too. Fortunately, it’s fairly easy to prevent. These tips can help. 

• Start drinking water before you play. You’ll want to be sure you’ve consumed between 16 and 20 ounces of water before you ever even hit the court. 
• While you’re playing, be sure you’re drinking at least a half to three-quarters of a bottle of water for every hour that you play. Typically you’ll want to drink at every break possible. If you intend to play for more than an hour, you may want to switch from water to an electrolyte-enhanced beverage to help you replace what you’re sweating out on the court. 
• After you play, be sure to drink at least twenty ounces of water or a sports drink. Depending on the heat and how long you played, you may want to consume even more than that. Consuming some protein can help, too, especially if you do so right after the match. 

If you don’t feel like yourself, despite your water and beverage consumption, watch for signs of a heat illness. Heat cramps can be fairly common. You may notice excessive sweating and cramps in the abs or other extremities. If you do, be sure you rest in a cool place, drink plenty of fluids, and stretch. Heat exhaustion can also be a problem. You may notice weakness or fatigue as well as excessive thirst. Be sure to rest in a cool place and discontinue any kind of activity for at least 24 hours. Heat stroke is maybe the most serious problem you may experience. Watch for irritability or disorientation. If that’s the case, it’s essentially to call 911 immediately.