Guidelines for Safe Pickleball Play During Hot Weather
For pickleball enthusiasts, one of the sport’s appeals is that it’s typically played outdoors, so they get fresh air and a great workout. However, being outside also exposes players to hot weather in the summer months.
Does that mean you need to pause your play until fall? Not at all! You just need to be aware of the risks and ways to avoid stress on your body and the potential health impacts of overheating, such as heat exhaustion and heat stroke.
This article provides guidelines for playing pickleball in hot weather.
Tips for Staying Cool on the Pickleball Court in Summer Heat
It’s important to stay active throughout the year. That’s true even as outdoor temperatures rise during the summer months. However, it’s crucial to use these tips to ensure you don’t overheat when playing pickleball.
Consider Your Medical Conditions
Chronic medical conditions and medications to treat them can make you less tolerant to heat. Be sure you understand the effects and talk with your healthcare provider if you have questions about exercising in hot weather.
Check the Weather Forecast
Summer heat can be unpredictable. One day, it’s a comfortable 72 degrees Fahrenheit; the next, it’s 90. Make sure you know what to expect on the day of your pickleball match so you can plan accordingly. If the weather will be extremely hot, consider rescheduling.
Acclimate to Hot Weather
Get used to warmer weather by playing for shorter periods or with less intensity than you do in cool weather. This is especially important if the temperature climbs rapidly or you travel to a hotter climate.
Play in the Cooler Parts of the Day
If possible, plan your pickleball outings for mornings or evenings when it’s cooler rather than around midday.
Dress for the Heat
Light-colored, loose-fitting clothes are best when playing pickleball on hot days. It’s also a good idea to wear a hat to keep the sun off your head and neck and to apply sunscreen to protect exposed skin and reduce your skin cancer risk.
Take Regular Breaks During Matches
It’s essential to give your body more opportunities to cool itself when you play pickleball in hot weather. Pause as frequently as needed during matches.
Hydrate Before, During and After Play
Drink a few tall glasses of water a couple of hours before you play, sip frequently during pauses in the action and drink plenty of water after a match. Sports drinks can help replace salts lost when you sweat heavily. If you drink them, just be sure to choose products that don’t have lots of sugar or other unhealthy ingredients.
Act at the First Signs of Heat-Related Issues
Heat exhaustion and heat stroke can come on suddenly. Symptoms include:
- Chilled skin
- Flushed (red) or pale skin
- Profuse sweating or no sweating
- Lightheadedness
- Exhaustion
- Weak or rapid heartbeat
- Muscle spasms
- Nausea and vomiting
- Blurred vision
- Fainting
- Changed mental state (confusion, agitation, etc.)
Players experiencing any of these symptoms should stop play, get into the shade or an air-conditioned building, hydrate and seek medical attention if the symptoms are significant or don’t begin to resolve quickly.
Get Advice From Baptist Health on Playing Pickleball in the Heat
For picklers, nothing beats the combination of time outdoors and friendly competition. Just be sure to talk with your healthcare provider if you have questions about how to exercise safely in the summer heat, given your fitness level or medical conditions.
Our online directory is an excellent resource if you don’t have a Baptist Health provider.
Next Steps and Helpful Resources
Learn More About Sports Medicine at Baptist Health
Is Pickleball Good Exercise?
Pickleball Pros and Cons for Your Health
Can You Strengthen Your Heart?
