Staying Hydrated For Summer Pickleball

Don’t forget to take a drink when it’s time to dink

Are you ready to play better pickleball? Obviously, if you’re here, you are. And as the summer temps heat up, cooling down and hydrating up becomes more important and drastically affects our games.

So, it’s time to take care of your body before you call out, “0-0-2.”

Pickleball is much more of a workout than people think, and hydration is key. Even though it’s played on a small court, pickleball is very fast-paced and players are moving constantly without much of a break between points or games.

People who play pickleball burn lots of calories – on average between 500-700 per hour. Many of us sweat a lot, particularly in the summer heat, which causes our bodies to lose essential fluids and electrolytes like sodium and potassium. Unfortunately, thirst is not always an accurate indicator of fluid needs, so bear in mind that you may need to be drinking even when you aren’t feeling a physical desire to.

To that end, it’s important to stay hydrated. Losing as little as 2 percent of your body’s water volume can significantly impair your physical performance. You also might become dizzy, light-headed, nauseous, cramp up, or cause yourself an injury.

Ever felt like your decision-making declined over the course of a pickleball session? Dehydration leads to reduced cognitive function that will affect your shot selection and strategic decisions. Dehydration also causes fatigue and decreased coordination, which means your ability to bend your knees, connect with the ball, and move around the court are negatively affected.

Simply put, you won’t play as well if you don’t stay hydrated. 

Take a drink. You’ll feel better and you’ll play better. 

Here are six tips for staying hydrated for pickleball:

1. Before Playing: Just like you need to warm up before you play, you also need to hydrate. Drink 17-20 ounces of water two-to-three hours before you start exercising. 
2. During Warmup: Drink another eight ounces of water during your warmup before you start playing. 
3. During Games: It’s critical to stay hydrated during games. Drink 7-10 ounces of water between games  – about every 10-20 minutes. Don’t forget to dink, dink and drink.
4. After: To help your body cool down and to help aid in recovery, drink eight ounces of water no more than 30 minutes after you finish playing. Add another 20 ounces in the next two hours to avoid fatigue and cramps.
5. Spice Up Your Drink: Lemons are a great source of electrolytes. They’re also a good source of potassium, calcium, and magnesium. Squeeze a whole lemon into your water bottle to start the day. 
6. Keep Your Bottle Full: Make sure you keep your water bottle handy and drink whenever you feel thirsty. Fill it with ice to keep the water cold no matter how long you play. 

Your body needs water, so remember to drink at least half your body weight in ounces of water daily. Always carry a water bottle with you to keep yourself hydrated.

After pickleball, weigh yourself. A 1-3 percent loss in body weight indicates you are dehydrated. For every pound lost, drink 20-24 ounces of water or sports drinks. Replace these fluid losses within two hours.

What Size Water Bottle Do You Need?  

The PPA Tour is partnered with Takeya – a company of hydration experts and water bottle aficionados. Takeya recommends getting the largest bottle you can comfortably lift, such as a 32-ounce, 40-ounce bottle, or 64-ounce bottle for optimum hydration during pickleball. 

Takeya’s Pickleball Water Bottle Series is available in the above sizes. These bottles are specially designed for fitness, with an extended handle, silicone bumper, and a specially designed ice blocker in our pickleball spout bottles. They are also available with a straw lid.

Happy hydrating, and let’s play pickleball!