• Drink plenty of fluids (water, juice, milk, etc.) throughout the day. Keep consumption of drinks containing caffeine to a minimum.
• If you sweat a lot and are prone to muscle cramping, add some extra salt to your diet (either during your meals, or by adding salt to your sports drink).
• Don't forget to drink plenty of fluids during your pre-match warmup! -- about 1-1½ hours before you go on court, drink 12-16 oz (350-450 ml) of water, sports drink or juice.

• On court fluid consumption should include a sports drink
• Drink early and regularly. Even minimal dehydration affects performance!
• Drink at each change of ends
• Try to drink about 1-1½ liters per hour
• Avoid caffeine -- colas can promote dehydration
• Avoid all carbonated drinks -- they can make you feel full and uncomfortable

• Begin rehydrating and consuming carbohydrates right away
• Drink 20-24 oz of fluid for each pound of weight lost to make up for fluid that is lost during play. This is equal to replacing 1½ liters of fluid for every kg of weight lost
• Eat a high carbohydrate snack or meal within 30 minutes to 2 hours after play

• Adding salt to a drink can be effective for players who need to aggressively replace fluid and sodium.
• Salt your food and/or add salt to your sports drink (1/8-1/4 tsp per 20 oz).

• White or light colored clothing with wicking material
• Light colored, mesh-material hats
• Change to dry socks as needed
• Take a break and change clothes if needed

• Minimize sun exposure before playing
• Take the maximum time between points
• Place ice bags under your armpits and on your lap or between your legs on changeovers
• Find the shade: Use the umbrellas on court or turn your chair to avoid facing the sun
• Don't panic! Control your breathing
• Call for medical attention if you are experiencing dizziness, cramping, uncontrolled breathing/heartbeat, headache, nausea or disorientation
• After the match: Move into the shade, take a cool shower, stretch, continue drinking regularly and eat a meal high in carbohydrates

Kathleen A. Stroia, MS, PT, A.T.,C. is the Associate Vice President of Sports Sciences and Medicine for the Sanex WTA Tour. Miss Stroia earned a B.A. in Athletic Training from Purdue University, an M.S. in Athletic Training from West Virginia University and a B.S. in Physical Therapy from Chicago Medical School. Her position with the WTA includes setting standards for tournament physicians and overseeing the tour's Player Development Program.