In a nutshell 💡
- A racquet sport match combines three unusual challenges: a duration you can’t control, a surface that radiates heat, and a precise motion that must be maintained until the very last point.
- The real breakdown isn’t physical—it’s technical. Your hand gets sweaty, your racquet starts to wobble, and your game falls apart before your legs do.
- Pros aren’t any more resilient: they’re acclimated and, above all, organized. Every change of ends is a cooling-down routine.
- The federations have a heat rule that allows for extra breaks. Many amateur players aren’t even aware it exists.
- On the court, staying dry takes priority over staying cool: gear that makes your hands sweaty is counterproductive.
“Just one more set.” You tell yourself this as you change sides, a towel draped over your head, watching the club’s thermometer read 33 °C. The score is close, your legs are still holding up, but the racket has started to wobble in your hand on the last two shots.
This is the classic scenario of a summer match. Your body hasn’t given out—your technique has. And this decline happens well before exhaustion sets in.
Here’s why racket sports put you at greater risk than you might think, what professional players do that amateurs overlook, and how to last an entire match without losing precision.
See also: Sports and Heat Waves: How to Keep Training Safely?
Why is tennis a particularly high-risk sport?
Racquet sports combine factors that few other sports bring together at the same time.
- The duration is unpredictable. Unlike a race where you know the distance, a match has no set end time. A close set, a tiebreaker—and the match drags on for another hour without any warning. It’s impossible to pace your exertion over a period of time you don’t know.
- The ground radiates heat. A hard or resin surface absorbs radiation all morning and then releases it. The temperature felt at leg level far exceeds the forecast, and the player is exposed to heat from both above and below.
- The effort is intermittent but intense. Rallies alternate between sprints, stops, and restarts. The body generates heat in bursts, without ever benefiting from the continuous airflow enjoyed by a runner or cyclist. On a court sheltered from the wind, convection plays almost no role.
- And the movement must remain precise. This is what truly sets these sports apart: you cannot “finish by walking.” Every point demands fine coordination right up to the very last one.
Tennis brings these four factors together to their fullest extent, which explains why it serves as the benchmark whenever sports and heat are discussed. Major summer tournaments have made this evident: interrupted matches, players receiving medical attention on the court, and now recurring debates about adapting the schedule to climate change.
Tennis, padel, badminton, squash: are they all in the same boat?
The challenges are similar, but their combination varies.
- Outdoor tennis: maximum exposure. Long matches, direct sunlight, a surface that reflects heat, and no ventilation on a court sheltered from the wind.
- Padel: same outdoor conditions, with closer rallies and glass walls that limit air circulation. Matches are generally shorter than in tennis.
- Badminton and squash: the sun disappears, but the heat remains. In non-air-conditioned indoor facilities, the air quickly becomes saturated with moisture, which prevents evaporation. Squash, played in an enclosed space at very high intensity, is the most challenging scenario.
- Table tennis: the physical exertion is less intense, but the precision required makes sweaty hands even more of a hindrance.
The common thread among all these sports can be summed up in one word: the hand. None of them tolerate a slippery grip.
What Professionals Do That Amateurs Don’t
The idea that top-level players “handle the heat better” is largely false. There’s nothing exceptional about their physiology: they are acclimated and, above all, methodical.
Acclimation is achieved through gradual exposure over one to two weeks. The body learns to sweat earlier, more profusely, and with sweat that contains less salt. A player who is exposed to 34 °C for the first time on the day of the tournament has none of these adaptations.
The rest comes down to organization. For a professional, changing sides isn’t a break—it’s a protocol: an ice-cold towel on the back of the neck, sipping a cold drink in small sips, an ice pack on the forearms, and sometimes a damp towel on the head during the regulation ninety seconds.
An amateur, on the other hand, sits down, catches their breath, and gets back to it. That’s the main difference, and it can be replicated without any special equipment.
The habits that get you through an entire match
Before stepping onto the court
- Arrive already hydrated, having drunk water regularly in the hours leading up to the match, not just in the locker room
- Cool down beforehand: a few minutes in a cool place before warming up lowers your starting body temperature, and that benefit carries over into the third set
- Choose your time slot whenever possible: the period between noon and 4 p.m. combines peak temperatures with the most intense sunlight. A tennis match scheduled for 9 a.m. or after 6 p.m. is played under vastly different conditions
- Bring two overgrips instead of one, and a towel specifically for your hands, separate from the one for your face
During the match
Side changes are your only window of opportunity. Use them to the fullest: cool your neck and wrists first, then drink, and wipe your hands last so you can start the next point dry. Between points, a few seconds are enough to dry your palms on the towel or your shorts.
The frequency of sips matters more than the volume: drinking small amounts frequently is better than downing a large glass all at once, especially during exercise.
After the final point
Recovery begins immediately. Moving into the shade, continuing to hydrate, and cooling the areas where blood flows close to the surface significantly speeds up your return to normal. This also determines your fitness level if a second match follows later in the day—a common occurrence in tournaments.
To learn more: Sports and Heat: How to Exercise When It’s Hot?
Grip: The Problem Unique to Racquet Sports
This is a distinctive feature of these sports, yet it is all too often treated as a mere matter of comfort. Sweat from the hands forms a film between the palm and the handle, which reduces friction and causes the racket to rotate at the moment of impact.
This phenomenon has two causes that combine during a match. Thermal sweating, caused by heat and exertion, and emotional sweating, linked to the tension of the score—which is particularly noticeable on the palms. This is why hands often become sweatier at 5-4 than during the first game.
The classic solutions remain valid: change your overgrip regularly, keep a towel set aside for your hands, and wipe them down between points. A wristband plays an underestimated mechanical role: it catches sweat running down the forearm before it reaches the hand.
A TechCool™ cooling sports headband works on the same principle on the forehead, catching sweat before it reaches the eyes.
Heat regulations: what clubs and federations provide for
Many amateur players are unaware of this: tennis governing bodies have specific protocols in place when temperatures exceed certain thresholds. Depending on the competition, this may result in an extra break between sets, extended rest periods, or the suspension of matches.
These decisions are based on indices that combine temperature, humidity, and solar radiation, rather than on the thermometer alone. Two days at 32 °C do not pose the same level of risk depending on whether the air is dry or humid.
During a club match or amateur tournament, the best course of action is simple: ask the referee or line judge what the plan is, rather than finding out the hard way. The provision exists, but it isn’t automatic, and no one will suggest it for you.
Beyond the rule itself, many organizations are now adapting their operations: shifting match slots to the morning or evening, setting up shaded areas and water stations, and postponing youth matches in the event of a heat advisory. Amateur tennis is thus following—a few years behind—what the professional circuit has implemented under the pressure of successive hot summers.
What if someone collapses on the court?
You can’t improvise the proper course of action. If a player is struggling in extreme heat:
- Stop the match immediately, without discussion, and take the player to the shade or a cool room
- Cool them down right away: pour cool water on the back of the neck, face, and forearms; loosen their clothing; use a fan or provide ventilation
- Give fluids only if the person is fully conscious and able to swallow
- Call for medical help in case of confusion, incoherent speech, loss of consciousness, or hot, dry skin
This last sign is the most misleading: the cessation of sweating is often mistaken for an improvement, when in fact it signals an emergency.
Be prepared to last the distance
The principle is the same as that of the professional protocol, but it works continuously rather than intermittently.
- On your head, a PolyCool™ cooling sports cap stays cool for several hours thanks to the water retained in its fibers, with a snug fit that stays in place during lateral movements. Other models can be found in the cooling caps and hats section.
- For the torso, a men’s cooling sports T-shirt made with TechCool™ technology cools through thermal conduction without making the fabric damp. This is what matters on the court: the skin stays dry, and nothing contributes to grip issues. The full line is available in the cooling T-shirts section.
- On the forearms, the EVO PhaseCool™ cooling sleeves work on a highly vascularized area without water or manual adjustment, making them suitable for uninterrupted play.
What players underestimate most is that heat affects accuracy before it affects endurance. You lose points long before your legs give out.
— Édouard Castaignet, co-founder of G-Heat
Don’t miss: Why the sports cap is an essential accessory for athletes in the summer
Why choose G-Heat for playing in extreme heat
G-Heat has been designing thermal regulation gear since 2017. In racquet sports, the challenge is unique: it’s not just about cooling down, but doing so without getting the areas involved in technical movements wet.
That’s why our catalog features several different technologies, and each item specifies which one it incorporates. A fabric activated by water is excellent for static positions but less suitable when your hands need to stay dry. You’ll find the full range in our cooling apparel and cooling accessories.
Conclusion
Playing a match in extreme heat isn’t about endurance—it’s about strategy. Professionals aren’t any less affected by the heat: they anticipate it, make the most of every change of ends, and prioritize protecting what makes their game effective.
On the court, the rule boils down to one sentence: cool your neck, forearms, and face; keep your hands dry. The rest—regular hydration and making full use of breaks—makes all the difference in the third set.
Whatever the weather. G-Heat, in all weather conditions.
Frequently Asked Questions
At what temperature should you stop playing?
There is no universal threshold, as humidity and sunlight matter just as much as the thermometer reading. Sports organizations rely on combined indices rather than temperature alone. In practice, when temperatures exceed 32 °C in humid conditions, playing a long match is not recommended without prior acclimatization.
Why do my hands sweat more when the score is close?
Because two mechanisms overlap: thermal sweating, linked to heat and exertion, and emotional sweating, linked to tension, which is particularly pronounced on the palms. This is why your grip often slips during decisive games.
Should you wet your cap before playing?
It depends on the technology. A moisture-retention model is soaked and then wrung out, and remains effective for several hours. A conductive fabric works upon contact, without any preparation. The product description should specify this.
Is there an official rule for extreme heat?
Yes, the federations have protocols in place that may include an extra break between sets, extended rest periods, or the suspension of matches. These aren’t triggered automatically: it’s best to ask the umpire what the plan is before stepping onto the court.
What should you do during the ninety-second side change?
In this order: cool your neck and forearms, take small sips of water, and finally dry your hands thoroughly so you can return to the court dry. This is exactly the protocol followed on the professional tour.
Do cooling wristbands interfere with your movements?
No, they’re designed to fit snugly around the forearm without restricting movement, and they don’t release any moisture. It’s this lack of water that makes them suitable for grip-based sports.
Does playing a match in extreme heat require special recovery measures?
Yes, especially if a second match follows later in the day. Staying in the shade, continuing to stay hydrated, and cooling the areas with a rich blood supply significantly speeds up recovery and helps prevent cramps.
Sources and References
[1] “Physical Activity and Extreme Heat: Mechanisms of Thermoregulation”, Weekly Epidemiological Bulletin, Santé publique France
[2] “Exercise-Induced Heat Stroke: A Medical Emergency”, Vidal
[3] “Performance and Thermal Environment: Cooling Strategies”, INSEP
[4] “Working in the Heat: Key Takeaways”, INRS
[5] “Ultraviolet Radiation”, Santé publique France
[6] “How Can You Better Protect Yourself from the Sun?”, National Cancer Institute
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