Courtside

Summer Tips to Stay Hydrated on the Courts

Paul Tollefson, Head Tennis Professional

It’s that time of the year again where summer temperatures in the Lowcountry can easily reach the mid-90s with heat indexes well into the 100s. Staying hydrated is not only crucial for your performance on the tennis and pickleball courts, but also important for your health.

Dehydration can dramatically impact stress on the body and this process can significantly decrease performance. Dehydration of as little as 1-2 percent of body weight (only 1.5-3 pounds for a 150 lb. athlete) has been shown to reduce performance. Dehydration of 3 percent or more of body weight increases a tennis player’s risk of heat-related illness (heat cramps, heat exhaustion or heat stroke). There have been a number of cases of players not being able to finish matches due to dehydration at the highest levels all the way down to the local club player.

Here are a few tips you can follow during the hot summer months:

1. Aim to drink at least one 16-20 oz bottle of electrolyte enhanced sports drink at least an hour or two before the match/practice. Limit the number of caffeinated beverages you intake. 2. During every changeover, aim to drink at least 10-12 oz of water. If match play is expected to last more than an hour, a sports drink is a better option diluted with water. 3. Wear loose fitting and light clothing. Change shirts at least once per match/practice if possible. 4. Drink consistently, not just when thirsty. The body may be 2% dehydrated by the time thirst is experienced.

Congratulations to the Hampton Hall men’s 55 and over 3.5 team for winning the state championship in Hilton Head in May! Team members include George Knoske, David Kehres, Bob Church, and Brian Thomas.

After the match/practice:

1. Drink at least one normal sized bottle of a sports drink.

Adding extra sodium to the beverage will also speed rehydration by allowing the athlete to drink more fluid and retain more fluid in the system. 2. Try to get 10-20 grams of protein into your body with an hour after play as this will aid in recovery.

Athletes increase their risk of heat illness as they become dehydrated. It is not uncommon for athletes to put themselves at risk for dehydration in as little as an hour of exercise. This can be even sooner if the athlete comes into the practice or match already dehydrated.

Signs of dehydration:

1. Dry skin 2. Rapid heartbeat or rapid breathing 3. Low energy 4. Dizziness

Of course, there are other forms of hydrating the body such as coconut water, fruits and veggies, and even milk. But at the end of the day, good old fashion water or Gatorade is what you should reach for before the match/ practice even starts. And when that Lowcountry sun starts to beat down in the sweltering summer months, do not wait to feel thirsty, it already too late!

courtSIDE

Tennis Anyone?

Hampton Hall Club is proud to offer year-round tennis leagues including men’s and ladies’ doubles, mixed doubles, and combo doubles.

MONDAY: 55+ 3.0 Men | 70+ 3.5 Men TUESDAY: 55+ 3.0 Women | 70+ 3.0 Men 70+ 3.5 Women WEDNESDAY: 55+ 3.5 Men & Women THURSDAY: 55+ 4.0 Men & Women 70+ 3.0 Women/Men SATURDAY: 18+ all levels SUNDAY: 40+ all levels 55+ 9.0 combined Schedule subject to change

Junior Tennis

This summer, Coach Paul is offering private and semi-private lessons for juniors ages 5-16. Hampton Hall Club Junior Tennis provides a fun and friendly environment for beginners to advanced players!

Men’s Pick-up Tennis

MONDAYS, WEDNESDAYS, AND FRIDAYS 10:30 AM – 12 PM

Hampton Hall member men’s tennis players 3.0 or higher are invited to play a friendly pick-up doubles game. Meet at the courts at 10:30 AM on Mondays, Wednesdays, and Fridays.

Rusty Rackets Ladies Clinic

FRIDAYS 9:00 AM –10:00 AM

Rusty Rackets is a fun program for anyone who may have played as a child or young adult and is looking to get back into playing. Weekly dropin classes will get you hitting the ball again and reintroduce you to tennis, no matter how long you have been away! (Players must have prior tennis experience.)

4 and the Pro Clinics

Do you want a tennis clinic and have a few friends you like to play with? Why not set up a weekly time with Coach Paul and cater the drills to what you want to work on!

Please contact Head Tennis Professional Paul Tollefson at ptollefson@hamptonhallsc.com or 843-815-8740 for more info on leagues, lessons and clinics, and sign up today! Bocce…That’s how we roll!

Pickleball Play Sessions

All Levels Pickleball

MONDAYS 8:30-10:00 AM TUESDAYS 9:00–10:30 AM WEDNESDAYS 8:30–10:00 AM WEDNESDAYS 5:30–7:00 PM THURSDAYS 9:00–10:30 AM SATURDAYS 9:30–11:00 AM Advanced Pickleball

MONDAYS 10:00–11:30AM TUESDAYS 5:30–7:00 PM WEDNESDAYS 10:00–11:30 AM THURSDAYS 5:30–7:00 PM SATURDAYS 8:00–9:30 AM

Register on the Court Sports Calendar online.

Beginners Pickleball Clinics