Beat the Heat on the Pickleball Court | Tips

Summer pickleball is a blast—but Nebraska heat can sneak up on you.  

A few simple tips can help you stay safe and keep your game strong.

💧 Tip 1. Hydrate Before You Play

Start drinking water throughout the day before you head to the courts. During play, take a few sips every 15–20 minutes. If playing for more than an hour or sweating heavily, an electrolyte drink can help replace the sodium and minerals you lose.

🧢 Tip 2. Dress for the Weather

Wear light-colored, moisture-wicking clothing, a hat or visor, sunglasses, and sunscreen. A cooling towel around your neck between games can make a surprising difference.

⏰ Tip 3. Pick the Coolest Time

Whenever possible, play in the early morning or later in the evening. Mid-afternoon is usually the hottest—and riskiest—time to be on the court, especially when humidity is high.

🍌Tip 4. Fuel Your Body

Bring a light snack such as a banana, orange slices, or a handful of nuts. They help maintain your energy between games without weighing you down. Keep an insulated bottle full of ice water and bring electrolyte packets for long sessions.

⚠️ Tip 5. Know When to Take a Break

If you experience dizziness, muscle cramps, nausea, unusual fatigue, or a pounding headache, stop playing immediately. Move into the shade or air conditioning, drink fluids, and cool down. Confusion, fainting, or loss of consciousness are signs of heat stroke and require emergency medical attention.

Bonus Tip

Freeze a water bottle the night before. As it melts, you'll have cold water throughout your games—and it doubles as an instant ice pack on the back of your neck between matches!