Playing tennis in heat and humidity: a Caribbean guide

Playing tennis in a hot, humid climate, like Mexico's Caribbean coast, is different from playing in mild weather. The body sweats more, cools down worse because sweat barely evaporates, and tiredness arrives sooner. The good news is that a few adjustments let you play a lot and play well. This guide works just as well for outdoor tennis, padel and pickleball.

Why humidity matters more than temperature

The body cools by evaporating sweat. With high humidity, sweat evaporates little: you get very wet but cool down very little. Core temperature rises faster, the heart works harder for the same effort and fatigue shows up earlier. That is why a 32-degree day with high humidity feels and plays worse than a dry 35.

Humidity also makes the ball heavier and slower, the grip slippery and clothes cling. All of this can be managed with preparation. The key is not to wait until you feel the effects of the climate before reacting: what you do before stepping on court matters as much as what you do during the match.

Choose the time well

• Early morning or late afternoon. Avoid the middle of the day, when the sun is strongest and the court has soaked up heat.
• Evening under lights. Many courts are lit and the evening is often the most comfortable time to play.
• Check the forecast for temperature and for feels-like temperature, not just the temperature. A high index is a valid reason to shorten or move the match.
• Allow for rain. On the Caribbean coast afternoon storms are common in season; have a plan B to reschedule. A group chat with early notice helps decide whether to move or cancel without anyone waiting on court.

Hydration: before, during and after

Hydration does not start when you feel thirsty.

• Before. Drink water steadily in the hours before the match, rather than a large amount right before playing.
• During. Take a few sips at every change of ends. In long or very hot matches, a drink with electrolytes helps replace what you sweat out.
• After. Replace fluids and eat something with carbohydrates and protein. Dark urine usually means you need more water.

Bring your own bottle, and make it bigger than you think you need. If you play for several hours, leave a second bottle or a cooler near the bench so you can refill without leaving the court.

Clothing and equipment

• Light, breathable fabrics in light colours that do not hold sweat.
• A cap or visor and, if you play by day, a broad-spectrum, sweat-resistant sunscreen applied before you leave.
• Sports sunglasses if the sun bothers you on serves.
• Wristbands and a towel to keep your grip dry; change the overgrip when it feels slippery.
• Quick-drying socks and a spare pair if the match is long: wet feet blister.

Adjust the pace

• Warm up without exhausting yourself. A short warm-up is enough; do not spend energy before you start.
• Use the breaks. Between points take the time allowed; between games sit in the shade if there is some.
• Play smart. Extend the point only when it suits you and look for angles and variety instead of running more than you need to.
• Doubles before singles. If the heat is hard, doubles shares the effort.
• Shorten the match. A shorter set or an americana with shorter rounds beats finishing exhausted. Nobody remembers who lasted longest; everybody remembers who felt unwell.

Warning signs

Stop and find shade and water if you notice:

• Dizziness, blurred vision or a strong headache.
• Cramps that do not ease.
• Nausea.
• Stopping sweating, or very hot, dry skin.
• Confusion, or a very fast heartbeat that does not settle with rest.

These can be signs of heat exhaustion or heat stroke. If symptoms are severe or do not improve, seek medical care. This guide is informational and does not replace advice from a health professional, especially if you have a medical condition.

Looking after the body afterwards

• Cool down gradually: walk for a few minutes and stretch gently.
• Change out of wet clothes soon to avoid skin irritation.
• Sleep well after intense matches: that is when the body recovers. Eat something light with protein and carbohydrates to restore energy.

If you are visiting

If you travel to the Caribbean from a cooler climate, your body needs a few days to adapt. Reduce the intensity in the first days, drink more water than usual and schedule matches in the milder hours. Give your body a week or two before demanding the pace you keep at home, and do not compare your stamina with people who live here all year.