Knoxville (WVLT) -- Heat, humidity, and adolescence playing sports.
All of it's coming together right now, with high school football two-a-days, the AAU Junior Olympics just leaving town, and plenty of other young athletes in action.
You should remember that caution is key as this week promises to be the hottest of the year.
"It takes a pretty hard toll," said Sarah Hamilton in-between serves at the Tyson Park tennis courts. "I got heat exhaustion last summer. You feel sick to your stomach, you throw up, and I ended up at the doctor."
A year later, Sarah IS in tune with just how much her body can take.
"I played too much," she said. "I just over worked myself, I was out there four and five hours a day."
Now with plenty of water just a break away, prepping for an opponent as dangerous as dehydration, is her top game plan.
"Definitely hydrate, keep fluids and drink at least a gallon of water a day," she advises.
Max Bennett is another budding tennis pro who say's he drinks about a half gallon of water while out practicing.
"If i didn't have it, I wouldn't move that quickly," Bennett said.
But replenishing the body's need for water is only part of the story.
Rural/Metro also has a few suggestions.
First, keep in mind that it takes the body about eight weeks to get used to a certain temperature.
Try to avoid playing between 10 am and 3 pm if possible and be mindful that you can lose the water rather quickly.
Also, try to have a trainer on hand to keep track of things.
"July and August are definitely the worst months to be out there," Sarah said.
Another tip from her experience, eat well the night before and have something small right before game time.
Remember, heat exhaustion and even worse heat stroke are potentially deadly ailments.
Even the most experience athletes have to bring their "A" game.
Rural/Metro notes that it's actually the "weekend athlete", such as the casual golfer and other recreational players, who tend not to prepare properly.
You should plan your activities to fit to nature's schedule, not the other way around.