Court Survival Guide: Hydration, Cooling & Heat-Smart Habits for Pickleball Season
When the courts heat up, playing smart matters more than playing hard. Whether you're rallying through rec games or soaking up sun during a tournament weekend, your body needs more than a paddle and a good attitude. It needs water, electrolytes, shade, and a strategy.
This guide covers everything—from hydration targets to passive cooling, emergency must-haves, and the products real players swear by.
Hydration Fundamentals
How Much Water Do You Actually Need?
Here's the formula to start with:
Daily baseline: Half your body weight in ounces of water. (150 lbs = 75 oz/day)
During play: Add 12–24 oz per hour of heavy sweating.
Sip early & often: A few gulps every 15–20 minutes beats waiting ‘til you’re parched.
Pre-load before play: Hydrate the night before to start strong. Don’t play catch-up with dehydration.
Replacing What You Sweat Out: Electrolytes
Sweat isn’t just water—you’re losing salt, potassium, magnesium, and more. Replenish with:
Electrolyte tabs/powders: Nuun Sport, Liquid I.V., LMNT – pick your flavor, avoid added sugars.
Hydrating foods: Watermelon, cucumbers, oranges – they count toward your goal.
Limit diuretics: Caffeine and booze can speed up fluid loss — save them for post-play.
Quick Self-Check
Urine color: Pale lemonade = good. Dark amber = warning.
Salt lines: Visible salt on your skin means you’re losing sodium – time for a salted snack (pretzels, almonds).
Smart Shade & Rest Rhythms
Playing smart means building in breaks, especially between 10am and 4pm.
Rest in shade every 30 minutes during intense heat.
Take 5–10 minute breaks to cool down, hydrate, reset.
Don’t ignore signs like headache, cramps, or fatigue. If you’re feeling “off”, cool down.
Even a quick cooldown under a tree or umbrella makes a difference.
Active & Passive Cooling Moves
Even if you're far from AC, you can still bring your core temp down with a few low-tech strategies.
On-Court Cool-Down Tricks
Evaporative towels: Wet Mission or Frogg Toggs cooling towels and drape around neck or shoulders.
Misting fans: Hand-held spray bottles or USB misters deliver instant relief
Ice-cold water bottles: Freeze one ahead of time, press to pulse points (neck or inner wrists).
Passive Cooling While Outdoors
Light-colored, loose clothing + UPF shirts help deflect solar radiation
Reflective or white umbrells: Portable “roof” to cut direct sun.
Court choice: Light-tone surfaces stay cooler than blacktop at high noon.
Breeze zones: Elevation, open-air pavilions, or just facing into the wind.
Passive cooling = letting evaporation, shade, and airflow do the work for you.
Your Grab-and-Go Cooling Kit
Every heat-exposed player should have a kit ready to go. Keep this stash near your court bag or car trunk.
Must-Haves:
Cooling towel (Mission or Frogg Toggs)
Instant cold packs
Electrolyte tablets or powders
Wide-brim hat or neck gaiter
Sunscreen (SPF 30+, mineral-based)
Misting fan or USB neck fan
Extra water bottles or hydration bladder
Salted snacks or trail mix
Nice-to-Haves:
Pop-up sunshade
Portable umbrella
Mylar emergency blanket (silver side out)
Looking for more gear? Check out our recent summer essentials article for more heat-ready recommendations.
Smart Habits Most Players Miss
You might know the basics, but these overlooked habits can make a big difference in the heat.
Know the Red Flags: Heat-Related Illness
Dizziness, faintness: Sit down, get in shade, sip water + electrolytes
Rapid heartbeat: Cool compress, rest, hydrate; if persistent, seek medical help.
Confusion or disorientation: Move to a cool place and call for help — this can be a heat stroke.
No sweating (dry skin): Call 911 immediately — this is a medical emergency.
Pro Tips & Bonus Know-How
Acclimatization window: Give your body 7-14 days of gradual heat exposure to adapt.
Night-before prep: Hydrate before bed so you wake up on track.
Check the heat index: 90°F + humidity = high risk. Plan lighter or indoor sessions.
Rest days still count: Without enough recovery, your core temp baseline climbs over time.
Listen to your body: That “I feel off” gut sense is your best warning system.
Bottom Line for Every Player
Staying cool isn’t about looking tough or skipping water breaks. You need to give your body what it needs so you can keep showing up strong. Build these habits, stash the right gear, and you’ll stay in peak form (no matter how high mercury climbs).
Pickleball is fun. Heatstroke isn't.
