Billy Pickles
Summer, the season of sunshine, outdoor fun, and sweating buckets on the pickleball court. Playing pickleball in the heat can be both exhilarating and downright brutal. But don’t worry, we’ve got your back (and your sweaty palms). Here are some tips and strategies to keep cool, hydrated, and at the top of your game when the temperature rises.
Dressing for the Heat
Lightweight, Breathable Clothing
When it’s hot enough to fry an egg on the court, dressing smart is your first line of defense. Opt for moisture-wicking fabrics to keep sweat at bay. Brands like Under Armour and Nike offer great options that’ll help you stay dry and comfortable.
Proper Footwear
Your feet deserve some TLC too. Choose shoes that offer good ventilation and support. Think mesh uppers and cushioned soles.
Sun Protection
Never underestimate the power of a good hat or visor. Pair it with some cool shades to protect your eyes and a liberal application of sunscreen. Remember to reapply that sunscreen during breaks to avoid looking like a lobster later.
Hydration Tips for 90+ Degrees
Pre-Game Hydration
Begin hydrating well before your match. Aim to drink at least 16-20 ounces of water two hours before you hit the court. This helps ensure you’re starting off on the right foot.
During the Game
Keep sipping water regularly throughout your game. In moderate heat, aim for 7-10 ounces every 10-15 minutes. When it’s scorching, bump it up to 10-12 ounces. Sports drinks with electrolytes are a fantastic option to replenish what you lose through sweat.
Post-Game Rehydration
After your match, continue to hydrate to aid recovery. Drink at least 16-24 ounces of water or coconut water within 30 minutes. A banana can also help replenish lost nutrients, preventing that wrung-out sponge feeling.
“Mix diluted Gatorade with coconut water and keep a small cooler filled with ice water and a towel.”
Insider tip
Managing That Sweaty Grip
Dealing with sweaty hands is no joke, but the right grip can make all the difference. Start with grips designed to absorb sweat, like the Tourna Grip XL -Dry Feel. If that’s not enough, overgrips can be a real game-changer. The Vulcan Max Dry overgrips are highly recommended, especially the solid colors, which are more durable and better at wicking away moisture.
Keep a hand towel nearby to wipe off sweat during breaks, and don’t forget the wristbands. They can stop sweat from dripping down to your hands and give you a quick way to wipe your forehead.
Here’s a pro tip: some players swear by gloves. The Selkirk Boost glove and the Gearbox Movement glove are fantastic for maintaining a solid grip without making your hands feel like they’re in a sauna.
My Cooling Strategies
Let’s face it, playing pickleball in the heat can feel like you’re training for the Sahara Olympics. But don’t sweat it—literally. Cooling towels are a game-changer. Wrap one around your neck during breaks and feel the instant chill. And if you’re really committed to staying cool, a portable fan is your new best friend. Trust me, it’s not just for show; it can make a world of difference.
Be strategic about your breaks—hunt down that elusive shade like it’s the last bottle of water in the desert. And, if possible, schedule your games to dodge the peak heat times. Aim for early mornings before 10 AM or late evenings after 6 PM. Your future, less-sweaty self will thank you.
Pacing Yourself and Recognizing Heat Exhaustion
Don’t be a hero on the court—know your limits. Pacing yourself is key to staying in the game without risking your health. Watch for signs of heat exhaustion, which include:
- Excessive sweating
- Dizziness
- Nausea
- Rapid pulse
- Muscle cramps
- Headache
- Weakness or fatigue
- Pale or clammy skin
If you notice any of these symptoms, it’s time to take a break and cool down. Most importantly, listen to your body. If you start feeling faint or disoriented, it’s time to stop and seek help. No match is worth a trip to the ER.
Does Heat Impact Older Pickleball Players More?
The reality is, age does influence how we handle high temperatures on the court. As we age, our bodies become less efficient at regulating heat, making us more prone to heat exhaustion and dehydration.
This doesn’t mean you can’t enjoy a good game of pickleball, but it does mean you should take extra precautions.
For Players Aged 50-60
Be mindful of your hydration levels and take frequent breaks in the shade. You might still have a lot of stamina, but don’t push yourself too hard in extreme heat.
For Players Aged 60-70
At this stage, it’s crucial to listen to your body. If you start feeling overly fatigued or notice signs of heat exhaustion (like dizziness or muscle cramps), stop playing and cool down immediately.
For Players 70 and Up
It’s all about smart play and enjoying the game. Play during the cooler parts of the day, stay hydrated, and don’t be afraid to sit out if it gets too hot. Your health and safety come first.
Be sure to check out our article on avoiding pickleball soreness for players over 50.
So, grab your paddle, follow these tips, and conquer the court—even when it feels like an oven out there.
FAQ
Q. What are the best fabrics for playing pickleball in the heat?
Moisture-wicking fabrics like those from Under Armour and Nike are ideal. They help keep sweat at bay and ensure you stay dry and comfortable.
Q. How much water should I drink before a pickleball match in hot weather?
Aim to drink at least 16-20 ounces of water two hours before your match. This helps ensure you’re well-hydrated when you start playing.
Q. What are the signs of heat exhaustion I should watch out for?
Signs include excessive sweating, dizziness, nausea, rapid pulse, muscle cramps, headache, weakness or fatigue, and pale or clammy skin. If you notice any of these, take a break and cool down immediately.
Q. Are there any specific grips that help with sweaty hands?
Yes, grips like the Tourna Grip XL -Dry Feel and Vulcan Max Dry overgrips are designed to absorb sweat and help maintain a solid grip.
Q. How can older players stay safe while playing pickleball in the heat?
Older players should be extra mindful of hydration, take frequent breaks, and play during cooler parts of the day. Listening to your body and recognizing signs of heat exhaustion are crucial for staying safe.
