Tips for Competing and Playing in the Heat.

Adapt pickleball activity with rising outdoor temperatures and respect excessive heat warnings.

Keep your cool, be safe and play smart.

1. Drink one glass of water BEFORE you go to the courts.

2. Eat light. Avoid a heavy meal just before play.

3. Take on as much liquid as you lose through sweat – that’s about 32 - 85 ounces for every hour of play.

4. Keep your drinks cool. Cold drinks are absorbed by the body faster.

5. Alternate between water and a sport’s drink with electrolytes.

6. Consider replacing your sport drink with a variety snack of prepared fresh watermelon, strawberries, cantaloupe, peaches, oranges, cucumber, cherry tomatoes, zucchini, pineapple, or bell peppers. These are high water content foods with vitamins, minerals, and antioxidants.

7. Drink before you are thirsty and at regular intervals, whether you feel like it or not.

8. Avoid alcohol and caffeine before and during play. Alcohol and caffeine put you at risk of dehydration.

9. Play in clothing that allows your skin to breathe. Wear fabric like Dri Tek, not cotton.

10. Keep sweat from your eyes. Wear eye protection that provides UV filtering.

11. Don a hat or visor that creates portable shade without obstructing vision.

12. Apply sunscreen.

13. Start out slow and acclimate.

14. Rest 5-10 minutes between games in the shade.

15. Consider limiting your games.

16. Play early morning or at night.

17. If you feel dizzy, nauseated, faint or become disoriented, STOP...

18. Use ice packs where important arteries are located such as the groin and armpits.

19. Party AFTER you finish your play experience.

Stay cool and share the courts...........