Why the Heat Changes Everything

You may be playing the same game, but your body isn't playing under the same conditions.

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As temperatures climb, your heart works harder, you sweat more, and your body diverts blood to the skin to help dissipate heat. These physiological changes increase cardiovascular strain and accelerate fatigue, making the same match feel more difficult than it would on a cool day (1).

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Research also shows that dehydration and rising body temperature can impair endurance, increase perceived exertion, and reduce attention, reaction time, and decision-making (2,3). For pickleball players, that can translate to slower footwork, poorer shot selection, and fatigue setting in earlier during long rallies or tournament play.

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Fortunately, a few simple strategies can help reduce heat strain and keep you performing at your best.

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Practical Guide to Playing in the Heat

1. Start Hydrated

Arriving at the courts already dehydrated makes it harder for your body to regulate temperature once you begin sweating.

• Drink 5-7 mL/kg of fluid about 4 hours before play.
• If needed, drink another 3-5 mL/kg about 2 hours before your match.
• If you're playing longer than 60-90 minutes or in hot, humid conditions, consider an electrolyte-containing beverage to replace sodium lost through sweat (2,3)

2. Cool Yourself Between Games

You don't need an ice bath to reduce heat strain.

Between games:

• Move into the shade whenever possible.
• Use a cool towel on your neck or head.
• Drink cool fluids regularly.
• Remove hats or extra layers if it's safe to do so.

Cooling strategies can reduce thermal strain and help maintain performance during prolonged exercise in the heat (1).

3. Adjust Your Pace

One of the biggest mistakes players make is trying to play at their normal intensity despite challenging environmental conditions.

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Give yourself a little more recovery between points, avoid unnecessary sprinting early in a match, and remember that the heat increases the physiological cost of exercise. Slowing down slightly early in the day often helps maintain performance later in tournaments or multiple-match sessions (1).

4. Dress and Plan for the Conditions

Small adjustments before your first serve can make a noticeable difference.

• Wear lightweight, breathable clothing.
• Schedule matches earlier in the morning or later in the evening when possible.
• Bring extra fluids and electrolytes.
• Begin hydrating throughout the day before a tournament, not just before your first match (2).

5. Know the Warning Signs

Heat-related illness can progress quickly if ignored. Stop playing and begin cooling down if you experience:

• Dizziness
• Headache
• Nausea
• Excessive fatigue
• Confusion
• Loss of coordination

Recognizing these symptoms early and moving to a cool environment can help prevent more serious heat illness. If symptoms worsen or don't improve, seek medical attention immediately (5).

Bottom Line

Playing in the heat doesn't mean you have to accept poor performance. Starting hydrated, replacing fluids and electrolytes when appropriate, taking opportunities to cool down, and recognizing the early signs of heat stress can help you stay on the court longer and perform better throughout the summer.

References

1. Périard JD, Eijsvogels TMH, Daanen HAM. Exercise under heat stress: thermoregulation, hydration, performance implications, and mitigation strategies. Physiol Rev. 2021;101(4):1873-1979. doi:10.1152/physrev.00038.2020. 
2. Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand: Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.
3. Wittbrodt MT, Millard-Stafford M. Dehydration impairs cognitive performance: A meta-analysis. Med Sci Sports Exerc. 2018;50(11):2360-2368.
4. Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci.2011;29(sup1):S39-S46.
5. Casa DJ, DeMartini JK, Bergeron MF, et al. National Athletic Trainers' Association position statement: Exertional heat illnesses. J Athl Train. 2015;50(9):986-1000.

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