As we welcome the official start of summer on the East Coast, we also face 7-10 days of excessive heat. While pickleball is a fantastic way to stay active and enjoy the outdoors, it's crucial to prioritize your safety during these extreme temperatures. Here are some essential tips to help you keep up your pickleball game while staying safe in the heat.
1. Hydrate, Hydrate, Hydrate
Why It's Important: Staying hydrated is your first line of defense against heat-related illnesses. Dehydration can sneak up on you, leading to heat exhaustion or heat stroke, both of which are serious conditions.
Tips:
Drink Plenty of Water: Start hydrating the night before and continue to drink water throughout the day, even if you don’t feel thirsty.
Electrolytes: Consider sports drinks that contain electrolytes to replenish the salts lost through sweat.
Avoid Caffeine and Alcohol: These can dehydrate you, so it's best to steer clear of them on hot days.
2. Dress Appropriately
Why It's Important: Wearing the right clothing can help keep your body cool and prevent overheating.
Tips:
Lightweight and Light-Colored Clothing: Opt for breathable fabrics like cotton or moisture-wicking materials that help keep sweat off your body.
Wear a Hat: A wide-brimmed hat can provide shade and help keep your head cool.
Sunglasses: Protect your eyes from the sun’s harmful UV rays.
3. Use Sunscreen
Why It's Important: Sunburn can not only be painful but also increase your risk of skin cancer. Additionally, it hinders your body’s ability to cool itself.
Tips:
Apply Generously: Use a broad-spectrum sunscreen with at least SPF 30.
Reapply Often: Reapply every two hours, or more frequently if you’re sweating heavily.
4. Time Your Play
Why It's Important: The hottest part of the day, usually between 10 AM and 4 PM, is when the sun’s rays are most intense.
Tips:
Play Early or Late: Schedule your games in the early morning or late evening when temperatures are cooler.
Take Breaks: Regular breaks will help you avoid overexertion and give your body a chance to cool down.
5. Stay Cool
Why It's Important: Keeping your body temperature down helps prevent heat-related illnesses.
Tips:
Use Cooling Towels: These can help lower your body temperature when placed around your neck or on your head.
Misters and Fans: If possible, have a portable fan or mister to help keep you cool.
Cold Packs: Apply cold packs to your wrists, neck, and armpits to cool down quickly.
Playing pickleball during a heatwave can be enjoyable if you take the necessary precautions to stay safe. By staying hydrated, dressing appropriately, using sunscreen, timing your play, listening to your body, and keeping cool, you can enjoy the game without risking your health. Stay safe, and have fun out there on the courts this summer!
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