Before · During · After
Heat tips matches you should own. Heavy legs, cramps, blackouts in the third set. That's not down to luck, it's preparation. This protocol gives you a clear order for before, during and after that keeps your head clear and your legs fresh.
Before · During · After
In the heat you sweat more, lose more sodium and your core temperature rises. The result is slow decisions, cramps and the dreaded collapse, often right when it gets tight. Whoever waits until thirst hits is already too late. This protocol starts beforehand, not mid-match.
How to lower your core temperature before the first ball, hydrate properly and adjust your caffeine dose to the heat.
Concrete amounts for fluid, sodium and quick energy. Small portions regularly beat rare, big gulps.
Rehydration with sodium so the fluid stays in your body, plus refilling your stores for the next match on the same day.
When to stop and cool down immediately, clearly listed. Plus the before, during, after overview at a glance.
As a PDF, right after purchase. On your phone in the sports bag, printed out for tournament day. Secure checkout via Digistore24.
As soon as it gets warm and you notice heat affecting your game. Especially for matches over 90 minutes, high humidity or on outdoor courts in the sun.
No. A lot works with an electrolyte mix, quality sea salt, a cold towel and water. The protocol names concrete amounts, not mandatory brands.
As a PDF with a quick reference. Readable and printable on any device for your sports bag.
No. Heat raises the health risk. The protocol lists warning signs at which you stop and cool down immediately. Heatstroke is an emergency, get medical help in that case.