Playing Pickleball in the Heat: Strategies for Safety and Performance
When the sun is blazing, your preparation needs to be hotter than your serves. Playing pickleball in the heat is a great workout, but it requires tactical planning and special gear to stay safe and play your best.
1. Hydrate Before, During, and After Play
Proper hydration is critical. Drink at least 500ml of water 1–2 hours before hitting the court. Continue to sip at least 200ml of water every 10–20 minutes while playing, and refuel with water or a low-sugar electrolyte drink afterward to replace fluids lost to sweat.
Starting hydration early in the day and being mindful of regular sip intervals throughout play can help maintain stamina and prevent dangerous heat-related issues. For extended play sessions (over 60 minutes), incorporate electrolytes to replenish sodium and potassium lost through heavy perspiration. Avoid sugary sodas or energy drinks, as they can hinder absorption and cause digestive distress.
2. Dress for the Heat
Wearing the right clothes can make a big difference. Opt for lightweight, moisture-wicking tops and shorts, breathable mesh or cooling sleeves, performance socks, and shoes with good ventilation.
Beyond the basics, consider these tactical accessories:
Cooling Towels: Soak them in cool water and drape them around your neck during breaks. The evaporative cooling effect can significantly lower your core temperature.
Insulated Water Bottles: Crucial for keeping your hydration cool for the duration of the match. Warm water is less palatable and less effective at cooling.
Hat Ventilation: Choose hats with mesh panels or a large vent to allow heat to escape the head.
Zinc-Based Sunscreen: These formulations offer excellent, broad-spectrum UV protection and tend to stay on better when sweating heavily. Reapply SPF 30+ sunscreen regularly.
3. Plan Your Matches Wisely: Smart Scheduling and Shaded Breaks
Whenever possible, schedule games for early mornings (before 10 AM) or late afternoons (after 4 PM) to avoid the mid-day sun, when radiant heat and the court surface can increase the risk of overheating.
If playing during high heat is unavoidable:
Take Frequent Breaks: Utilize every changeover to rest fully in the shade, even if it's only for 60 seconds. Sit down, sip water, and use a cooling towel.
Shorten Sessions: Consider playing a best-of-three series instead of five, or capping sessions at 60–90 minutes.
Seek Shade: If the court lacks permanent shade, set up a portable canopy or umbrella nearby to create a cool-down station.
4. Be Aware of Your Body and Environment
Recognize the signs of overheating including dizziness, headaches, cramps, confusion, or a sudden cessation of sweating and stop playing immediately if any occur.
Implement a "Buddy System". Actively monitor your partner and opponents for signs of heat stress. Sometimes, the affected player is the last to realize they are in trouble. If someone looks flushed, is stumbling, or seems unusually quiet, insist they move to the shade and hydrate.
Acclimatize slowly if new to hot conditions, gradually increasing court time over 7–14 days. For those with chronic health conditions or on medications, consult a doctor before engaging in strenuous outdoor play.
5. Use Heat to Your Advantage: Tactical Adjustments
The heat significantly affects the equipment and strategy:
Ball Dynamics: The softer ball in heat tends to bounce higher and move slower. Adjust your strategy by hitting deep groundstrokes to push opponents back, and control the pace with softer, more strategic dinks. Store balls in the shade between games to keep them firmer and preserve their speed.
Sun Angle: The sun’s angle can affect your opponent’s vision. Aim high, deep lobs towards the sun to blind your opponents temporarily. Always wear polarized sunglasses to manage glare on your side of the net.
Court Surface: The court surface itself radiates heat. Minimize standing still on the hottest part of the court during breaks.
Final Thoughts
By prioritizing preparation and awareness, from tactical hydration and smart clothing choices to strategic scheduling, you don't have to sacrifice your love for the game when the temperature rises. ‘Outsmart’ the heat and you'll maintain your safety, stamina, and competitive edge on the court.
