Playing tennis in the South Texas sun? There's no other feeling like it in the world! You're not going to hear us telling you not to do it! We do it ourselves!!! But, just as swimming in the ocean has it's risks, so does playing for prolonged periods of time. I don't know anyone that only goes out for a fifteen minute "hit". Most of us (the truly addicted) are on the courts for three plus hours at a time. So here are some things to consider.
Sunburns
Some people get a sunburn faster than others because of their coloring. If you have blond or red hair, light-colored skin, and light-colored eyes, you'll tend to get a sunburn more quickly than someone with dark eyes and skin. That's because you have less melanin (say: meh-luh-nun). Melanin is a chemical in the skin that protects the skin from sun damage by reflecting and absorbing UV rays. People with darker skin have more melanin, but even if you have dark hair, dark eyes, or darker-toned skin, you can still get a sunburn. It will just take a little bit longer.
Use a sunscreen with an SPF rating of 15 or higher. Put on sunscreen 15 to 20 minutes before going out in the sun. If you are fair skinned, you should use a sunscreen with a higher SPF rating such as SPF 30. The letters SPF stand for sun protection factor, and the number rating tells you how much longer you can stay in the sun without getting sunburned. So if you normally burn after 20 minutes and you put on a sunscreen with an SPF rating of 15, this sunscreen may give you 15 times the protection. That's 15 times 20 minutes, or 300 minutes (5 hours).
Be sure to put sunscreen all over your body. This includes some places you might not think of, like the tops of your ears, the back of your neck, the part in your hair, the spot on the back of your head where you USED to have hair, and your face. If you want to block the sun's rays, wear clothing that you can't see your hand through. You may still get burned through sheerer fabrics. Wear a baseball cap or other fun hat to block your face from the sun. Don't forget that your eyes need protection from ultraviolet rays, too. Always wear sunglasses in the bright sun, and make sure they have a label saying that they block UV rays.
Hydration
Drinking water is an important part of staying healthy, especially when it's hot outside. When you're sweating , you lose water that your body needs to work properly. And if you're playing a sport or running around in the sun, you lose even more water, because you sweat that much more. It's vital that you keep your muscles in what is called "positive nitrogen balance" and having enough water in your system at all times helps accomplish this.
Let's talk about your match. You want to be able to last the entire time, don't you? Sure you do! Well, let's compare your body to a car engine. For those of you that drive, when do you put fuel in your gas tank? Do you fuel it up AFTER you use the car? Or, BEFORE you use the car? A HA! It's before!!! You will even see the professionals drinking water (hydrating themselves) the day before the big match, the hours before the big match and all during the big match. You will even see them drinking water after the first game on the change over. How many of you take advantage of every change over to drink some water? It's not a pride thing; it's a common sense thing.
Heat Exhaustion and Heat Stroke
Heat exhaustion can come on suddenly. A person may just collapse when running or playng competitive tennis. It can leave a person feeling really tired for days after it happens. Heat stroke is a more serious heat-related illness and can cause a person to stop sweating, to have red, hot skin, and to have a high temperature. The person might become uncoordinated, confused, or even lose consciousness. It requires emergency medical attention.
The good news is that the sun doesn't have to be your enemy if you wear your sunscreen, drink your water, and take breaks when you start to feel too hot. And don't forget your sunglasses. Not only do they protect your eyes from the sun, they make you look so cool!
Contact Information:
Harlingen Tennis Center: (956) 428 - 2092
Ask for Don