The Australian Open is played during the summer heat. Just a couple of days ago the tournament suspended play because the heat was too intense. Tournaments are often played in heat which will put your mind and body under stress. You might find yourself playing a two or three-hour match in the peak summer heat. But your opponent will be playing under the same conditions. Follow these seven tips to help your body prepare to perform under hot and humid temperatures.

1. Physical preparation: The most important aspect of physical preparation is acclimatization. This process involves gradually exposing your body to heat over a period of time, allowing it to adapt and become more efficient at regulating body temperature. This can be done by training in the heat. In preparation for the Australian Open, Roger Federer spent four to six weeks training from noon to 4 pm in Dubai. He picked the hottest part of the day to prepare for the Australian summer heat.

2. Hydration: Staying hydrated is crucial in high-heat conditions. Make sure to drink plenty of water in the days leading up to the event, and bring plenty of water with you to drink during the competition. Avoid drinking too much water too quickly, as this can lead to hyponatremia, a condition caused by too much water in the bloodstream.

3. Clothing: Wear light-colored, loose-fitting clothing to help keep you cool. Avoid wearing heavy, insulated clothing, as this will trap heat and make you feel hotter. Keep several pairs of socks and extra shirts to change during the match.

4. Nutrition: Eating a diet high in complex carbohydrates, such as whole grains and fruits, can help to provide your body with the energy it needs to perform in the heat. Avoid foods high in fat, as they can slow down digestion and make you feel sluggish.

5. Rest and Sleep: Getting enough rest and sleep is important to help your body recover from the physical stress of competing in the heat.

6. Mental preparation: High heat can also affect your mental state. To prepare mentally, practice visualization and positive self-talk to help you stay focused and motivated during the event.

In summary, preparing to compete in high heat conditions requires a combination of physical and mental preparation. Acclimatization, hydration, clothing, nutrition, rest and sleep are all important steps to take to ensure your body is ready to perform in the heat. Remember to listen to your body and set yourself up to handle tough environments.