Top Tips for Safe Tennis and Padel Training in the UAE’s Summer Heat

Training during the UAE’s summer months isn’t for the faint of heart. With temperatures often crossing 45°C, staying fit and improving your tennis or padel game requires more than just motivation—it needs smart planning. Whether you're a beginner or a seasoned athlete, understanding how to train safely in the heat is key to avoiding exhaustion, dehydration, and injury. Here are some essential tips to keep your game strong while staying safe under the sun.

1. Train During Cooler Hours

This may sound obvious, but it’s one of the most effective ways to beat the heat. Avoid midday sessions when the sun is at its peak. Early mornings (around 6–8 AM) or evenings after 6 PM are much more suitable.

Playing during these hours not only reduces the risk of heat-related issues but also helps you maintain energy levels and focus throughout your training session.

2. Hydrate Before, During, and After Training

Dehydration sneaks up fast in extreme heat. Start hydrating hours before your session—not just when you're thirsty. During training, take regular sips of water or electrolyte-rich fluids every 15–20 minutes.

After your session, continue drinking fluids to help your body recover and cool down. Avoid caffeinated or sugary drinks—they can make dehydration worse.

3. Wear the Right Gear

Lightweight, moisture-wicking clothing is your best friend in the summer. Choose breathable fabrics that allow sweat to evaporate easily and keep your body cool. A wide-brimmed hat or cap, UV-protection sunglasses, and sunscreen (SPF 30 or higher) are also essential to protect against harmful UV rays.

Shoes also matter. Make sure your tennis or padel shoes provide good ventilation and proper grip, as excessive sweating can increase the risk of slips or blisters.

4. Opt for Shaded or Covered Courts

One of the best ways to reduce direct heat exposure is to train on shaded or covered courts. These courts offer a cooler surface temperature and reduced sun glare, helping you focus better and play longer without risking overheating. At Athletic Kings is the only shaded court in the UAE.

5. Listen to Your Body

Dizziness, cramps, or nausea are not badges of honor; they’re warning signs. If you feel lightheaded or notice a sudden drop in energy, stop immediately. It could be the onset of heat exhaustion or even heatstroke.

Cooling off in a shaded area and hydrating can help. Don’t push through fatigue in extreme heat. Smart athletes know when to rest.

6. Shorten and Modify Sessions

Instead of long, intense sessions, break your training into shorter blocks. Add more rest intervals in between drills or games. You can still build stamina and improve technique without putting your body through unnecessary stress.

Focus more on technique, agility drills, or tactical training when it’s too hot for heavy cardio work.

7. Use Cooling Accessories

Cold towels, ice packs, and cooling bands can help keep your body temperature under control. Use a towel soaked in cold water during breaks and apply it to your neck, wrists, or forehead.

Some athletes also freeze a water bottle overnight to keep fluids cold longer and use it during their session.

8. Recover Smart

After training, give your body time to cool down gradually. Take a cold shower or soak your feet in cold water to help bring your body temperature back to normal. Replenish lost electrolytes with fruits, coconut water, or sports drinks.

Get enough sleep and proper nutrition to recover fully before your next session. In summer, your recovery routine is just as important as your workout.

Final Thoughts

Training for tennis and padel in the UAE summer takes extra effort—but with the right precautions, it’s completely manageable. Adjust your schedule, stay hydrated, and prioritize comfort and safety above all. And don’t forget, shaded courts are a game-changer when it comes to minimizing heat risks.

At Athletic Kings, we support athletes year-round with safe training tips, facilities, and coaching advice. Stay cool, stay sharp, and keep the game going—even when the sun’s out in full force.