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Dress To Play Great Tennis In The Cold


Does your tennis ball look like this?

I want to play tennis outside but its just so cold!

Here in the U.S., we are all being absolutely hammered weather-wise with record-setting cold temperatures and mounds and mounds of snow across the country. In Houston, where I play, we don't have the snow but we've definitely got the cold. Its been down in the 30's recently and, while I know that doesn't sound too bad if you're reading this in Massachusetts or Ohio, I also know you're not trying to play outdoor tennis in December. But we're attempting it here in Houston.

So, for those of us who can get outside for tennis in this FREEEEEZING weather, what do you wear to play your best without getting frostbite? How do you stay "in-it-to-win-it" when you really just want to stay "in-the-house-and-drink-hot-chocolate"?

The secret to playing, and enjoying, any outdoor sport in this icy weather is to wear lots and lots of layers. I know - its uncomfortable to swing at balls in a bulky ensemble. But its even worse to stiffen up because you're numb with cold. Here's how I layer on the gear to achieve maximum warmth with minimum interference:

The top looks like this:

tank top (a racer back tank with built-in bra cuts down on the bulk)
long-sleeved wicking t-shirt
fleece pullover or hoodie
ski-type vest (the best option) or jacket (I have one that's quilted and not too heavy) (and pink!)

On the bottom?

tights (of course)
yoga pants (my preference, ball can be tucked in the back) or skort (ball gets tucked into the shorts)
wind pants (just for getting out on the court and maybe for warm-up, I for one cannot play in these)

And the rest of the outfit:

hat (while a ski-type hat may seem necessary, even a regular baseball-type cap will keep your head warm)
gloves (maybe, I can warm-up in gloves but can't play in them, if I need gloves to play, its too cold to play)
scarf (OK, this is totally worn just for looks, I have way too many cute winter scarves for living in Houston)

The great thing about layers is they can be removed or added to as needed. You warm up with the big coat, the wind pants and the gloves but then take those off once your blood is pumping and you're ready to move. You get down to your t-shirt after the first set but then add back the fleece pullover if the sky gets overcast or the wind picks up.

I know you're like me - you want to play tennis all the time, even when it feels like you're whacking at snowballs. Wearing layers is a good way to make sure that, even in the winter, you're out on the court working on your game.

For more great tips on playing in the cold, check out this Tennis Fixation post: Cold Weather Tennis.

Are You Taking Drugs That Cause Dehydration?

The heat wave just continues and its extremely important to stay hydrated when you're out on the tennis courts. But, be aware - it's not just the heat that can cause you to become dehydrated. Certain common drugs can also lead to dehydration because they cause you to urinate or perspire more than usual. These include diuretics (obviously), antihistamines, blood pressure drugs and a few psychiatric medications. If you're taking any of these, talk to your doctor to get all of the details and then up your water intake and avoid playing during the hottest times of the day.

Need more info on how to stay properly hydrated for tennis? Click on these Tennis Fixation posts:

Is Your Thirst Unquenchable?

I know I spend a lot of time here at Tennis Fixation trying to keep you hydrated (see, for example, Drink! Drink! Drink!). But do you find yourself constantly drinking and never feeling satisfied? Is your thirst unquenchable? If so, pay attention! That insatiable thirst may be a clue that you have diabetes. Visit your doctor right away and get tested for diabetes!

Quick Tennis Fix: Drink For Energy

Need a quick pick-me-up during your match? Try a drink of water. Water is a natural energy booster that you have easy access to on court. Take a quick drink and you'll suddenly have more energy and a clearer mind to focus on winning that next point!

Eat Your Water!

Did you know eating your fruits and veggies can help keep you hydrated? These nutritious foods and not just full of vitamins, minerals, antioxidants and fiber. Check out the water content of some of your favorites:

Apple - 84% water
Orange - 87% water
Avocado - 81% water
Broccoli - 91% water
Cabbage - 93% water
Lettuce - 96% water
Tomato - 97% water

Am I going to start carrying a tomato in my tennis bag to snack on? Probably not. But here's just another good reason to get plenty of fresh fruits and vegetables into your diet!

For more helpful info on keeping hydrated, check out these posts:

Drink! Drink! Drink!

Quick Tennis Fix of the Day: Hydrate!

Blog Action Day '09: Climate Change

Today is Blog Action Day - a day for bloggers throughout the world to unite and wield their "blogging" power by discussing one topic important to everyone. And this year that topic is Climate Change.

Climate change and tennis? What's the connection? You know that everything you do has some kind of impact on the environment. Even your tennis game has an effect. So here are some easy choices you can make to ensure that your tennis game is as "green" as possible.

1. Kick the plastic water bottle habit. That's right. Instead of drinking from plastic water bottles or disposable styrofoam cups at matches, bring your own reusable water bottles from home. Set the example and encourage others to do the same. And if your team is providing the water, make sure to use plastic bottles and recycle them. Avoid throw away cups at all costs!

2. Recycle your tennis balls AND tennis ball cans. We've talked about this one here at Tennis Fixation before: Recycling Tennis Balls and It's A Tennis Party! I've also found a great company that actually takes old tennis balls and "refurbishes" them into practically new tennis balls. Check them out at rebounces.com. There are plenty of ways to use those old tennis balls and cans. Make sure these things are happening at the matches in which you're playing.

3. Put your old tennis shoes to good use. You know its important that your tennis shoes be in good shape to keep you moving well out on the court. So what to do with those old shoes? Besides wearing them to garden in or to wash the car, consider giving them to Nike. Nike has developed a great recycling process for grinding up old shoes and using the resulting material in tracks, playgrounds and other athletic surfaces. Supposedly the foam midsole of your shoe can be ground up and used to surface a tennis court! Find out the details and see how you can participate at their website: www.nikereuseashoe.com. And find out if its time for new shoes by checking out this post: Quick Tennis Fix of the Day: New Shoes!).

4. Ride your bike to the courts! OK, I live in Houston and I'll admit, this would be a big challenge for me to undertake. But I did just get my bike tuned up. I did get a rack put on the back of it that I can bungee cord my ball hopper onto. And I have ridden down to my neighborhood courts with my son to hit some balls. I haven't yet taken a ride over to my club to play a match which is really pathetic on my part since my club is probably a less-than-15-minute bike ride away. I resolve to ride my bike to a match next week, however, and do my small part to have a positive impact on climate change.

Quick Tennis Fix: Cut Your Caffeine!

Do you start the morning with coffee and then transition to your favorite caffeinated soda? Are you doing this even though its blistering hot outside by the time your tennis match starts? Bad idea! Caffeine is a diuretic and not only will not hydrate you, it will actually increase the likelihood of you becoming dehydrated. Acceptable things to drink during a match are water, fitness and flavored waters, and sports beverages. Fruit juices and decaffeinated sodas are a distant second and caffeinated beverages do not even count towards fluid intake. The way I look at it is - I have enough issues when I'm playing tennis. I don't need to add to my problems by dehydrating myself and drinking caffeine!

For more tips on what to drink during a match, click on the following post: "Drink! Drink! Drink!"

© Kim Selzman 2009
All Rights Reserved

Quick Tennis Fix: Hydrate!

Warm weather is definitely here and as matches drag on, the temperatures go up and up. To keep yourself going in those three-setters, or long two-setters, drink plenty of water - before, during and after your match. And remember that the time to drink is not when you feel thirsty. By then, its too late. You're on your way to dehydration. Hydrate yourself well in advance of your match to keep playing! For more tips on drinking and hydration, click here to check out my "Drink! Drink! Drink!" post.

© Kim Selzman 2009
All Rights Reserved

Drink! Drink! Drink!

No, I'm not talking about the latest wild party I've been to (which would be a very short, possibly non-existent post). Rather, the weather has warmed up really quickly and its time to hydrate.

You know how important it is to keep on drinking while you're playing tennis. What's the best way to get yourself hydrated on the courts?

1. Start drinking before you start playing. Don't wait to drink until you're already sweating it out on the courts.
2. Drink water. It's the best thing to keep you properly hydrated.
3. Try fruit-flavored, calorie-free waters. There are plenty of substitutes for water out there so give them a try and find the one you like.
4. Keep a water bottle or jug with you all the time, even when you're not playing.
5. Drink until your urine is pale yellow. Maybe you don't want to look at your urine. Or maybe you don't want to admit that you look at your urine. But this is a great way to tell whether or not your dehydrated. Pale yellow = good. Dark yellow = really bad.
6. After you finish, recover by drinking water or a sports drink to replenish your losses.

© Kim Selzman 2009
All Rights Reserved

What's In My Tennis Bag?

Well, I have my new tennis bag all loaded up and ready to go. I have already gotten several compliments on it I think because it is so bright and colorful! But a tennis bag can't just be cute - it has to do its job. That means it has to have everything you might need to play well and win a match. So here is a list of what I carry in my bag. I admit it - it is a lot of stuff. But I don't want to lose because I didn't have a band-aid!

1. Two Tennis Rackets - I don't carry two because I think it makes me look intimidating. I'm pretty sure no one has ever been intimidated by me and my two rackets. I carry two because I have actually switched rackets during a match. While I have one I usually play with, sometimes it feels "funny," especially after it has been restrung. And I want to be ready for that day when I hit a ball so hard that I break a string!

2. Tennis Balls - Seems obvious but I have been known to NOT have a can of balls with me. This can get old if your partner always has to come up with new balls. So I try to have one new can for match play as well as a can of used balls to warm up with.

3. Grip Overwrap - I use that regular old blue wrap that has Pete Sampras' picture on it (or maybe it is the Bryan brothers now). If you don't like that one, don't worry - there are tons of different wraps in tons of different colors and textures. Or maybe you use rosin or that sticky stuff in a tube. Just be sure you have whatever you need to make your racket feel comfortable in your hand and prevent it from slipping.

4. Cap or Visor - To keep your hair back and to keep the sun out of your eyes. Especially useful when you're playing a lobber.

5. Hair Stuff - This is a big one for me. I don't like to pull my hair back but I can't play seriously with it in my face. I have come to accept that to play well, I have to put my hair in a ponytail AND clip my bangs back. You will know I am playing a serious match if my hair is pulled back, my bangs are in a clip AND I'm wearing a cap.

6. Sunglasses - Like Number 4, you may need these when you're playing a lobber. But you may also need them when its just a bright day outside. Unless it is absolutely about to rain, I wear sunglasses.

7. Sunscreen - Here in Houston, we wear sunscreen most of the year. Even in winter, it is still sunny enough to be outside playing tennis and therefore to be wearing sunscreen. I have a lotion for my face (SPF 70!) and a spray for everything else (SPF 45).

8. Water - I always carry my own water bottle. Perhaps the other team is supposed to provide you with water, but you never know what you're going to find. It may be a gallon jug out on the court and you are supposed to keep refilling a small plastic cup. A plastic cup that looks just like everyone else's. It may be one of those cooler/dispensers on a stand that you don't know how often it is refilled or with what. It may be nothing - which happened to me at one match where the person who was supposed to bring water bottles forgot.

9. Towel - This is obvious.

10. Band-Aids, Tylenol, Advil, Safety Pins - Typical first aid, emergency type stuff. You need this for yourself and to share with your partner.

11. Phone Numbers - I carry cell phone numbers of almost everyone I have ever played tennis with. Sometimes you need to call your partner to say "Where are you? The match is about to start!" Sometimes you need to call a team mate to say "My partner didn't show up! Can you be here in 10 minutes to sub?" Sometimes you need to call a friend to say "We have an indoor court but only 3 to play. Do you want to come play tennis with us and then go out for lunch?"

12. Pens & Paper - To keep score, etc.

13. Rules of Tennis - I carry the ITF Rules of Tennis, whatever written rules are available for the various leagues I play in as well as a copy of "The Code - The Players' Guide for Unofficiated Matches." I don't want to seem too geeky about this stuff but it really helps to know the rules. You are eventually going to get into some kind of conflict and the person who knows the rule often wins the point.

14. My Lucky Charm! - I almost forgot this one. I always carry my little Hello Kitty tennis player keychain with me for good luck. One of my kids gave it to me (OK - it's a Happy Meal toy) and so it is special. I don't know that it is necessary to have a lucky charm in your bag, but it can't hurt. And with all that other stuff in there, it's not like it's going to add much weight.