The Big Chill: Keep Cool on the Court

It’s getting hot out there, but let’s be honest: sweltering temperatures are no match for our pickleball addictions! For the love of the game, many of us are still dinking away in heat that would otherwise keep us inside. Yard work? No way. Tournament? Let’s play!

All joking aside, exercising in extreme heat can be risky. The early stages of heat illness, or hyperthermia, can cause muscle cramps, headaches, dizziness and fatigue. When hyperthermia progresses to heat stroke, it can lead to brain damage and organ failure.

Here are some cool foodie suggestions that may help prevent overheating on the court.

Maintain Hydration

The human body uses sweat to regulate temperature when it’s hot, and proper hydration is required to sweat efficiently. Some general guidelines for adults include:

• Make a habit of keeping electrolyte-rich foods in your diet like almonds, avocados, bananas, beans, broccoli, dairy, dried apricots, kale, oranges, peanuts, prunes, pumpkin seeds, spinach, tofu, and watermelon.

• Drink 12-24 oz. of water 2-4 hours prior to an event’s start time.

• Drink 8 oz. of water or sports drink about 20 minutes before you play.

• Drink 4-8 oz. of cold water or sports drink every 15-20 minutes.

Keep Your Stuff Cold

Dragging an ice chest out to play for the day may seem excessive, but there are several reasons to consider it in the summer.

Research shows that consuming cold foods and drinks helps regulate body temperature, which may improve athletic performance. Research also shows that people guzzle more fluid if their drink is cold. Finally, if you are going to pack snacks or lunch in hot conditions, you’ll need a way to keep your food safe to eat. Consider these tips:

• Invest in quality coolers and drink tumblers. They’re expensive, but you’ll use them more often if they actually keep your stuff cold.

• Start with a cold ice chest. Many people store coolers in hot garages or sheds; it’s important to bring them inside and pre-chill them with ice before packing.

• Pack the cooler full and use a lot of ice. An ice chest will stay cold longer if it’s completely filled. At least half the contents should be ice.

• Larger ice cubes melt slower. You can repurpose milk cartons or disposable drink bottles to make ice blocks in your freezer.

• Ice can serve twice. If you put some of your ice in zip-top bags, it can be used to cool you down between matches. A bag will also keep the ice clean in case you need to use some in your drink bottle.

If this seems like a lot of fuss for one person, it can be fun to plot your cooler contents with your pickleball partner so you can both benefit.

Chill Foods

Now that you have a way to keep your stuff icy-cold, consider packing refreshments. Here are some ideas.

Juicy Fruits and Veggies: The higher the water content, the better. Prep them in bite-size chunks or salads to make them easy to eat between matches. Consider apples, berries, citrus, cucumbers, melons and pears.

Slushy Foods: Pack frozen treats in tumblers to keep them extra-insulated. Try frozen grapes, electrolyte popsicles, fruit smoothies, sorbet, or homemade granitas.

Cold Protein Ideas: It’s especially important to keep high-protein foods very cold for both appeal and safety. Some ideas include chicken pasta salad, boiled eggs, cowboy caviar, or turkey, lettuce and tomato roll-ups.

Strong Peppermint: You might have noticed the rise of minty products in sports marketing lately. That’s because menthol can have a perceived cooling effect that may boost athletic performance on hot days. Some athletes use strong peppermint gum, mints, and even rinsing with mouthwash to help them feel cool.

Foods to Avoid: Alcohol and Excessive Caffeine

I know… hanging out with friends at tournaments tends to include social drinking. Unfortunately, alcohol can impair your hydration and may leave you at a deficit in the days that follow. Save the adult beverages for your gold medal celebration.

To a lesser degree, caffeine can also be dehydrating. You should be OK if you keep the day’s caffeine below the recommended max of 400mg, or about 36 oz. of coffee. Keep this in mind when you’re reaching for that energy drink, which can have 200-300mg per shot or can.

Please remember that on hot days, even the best planning may not be enough. If you begin experiencing symptoms of heat illness, stop playing immediately, find shade, and ask for help to get your core temperature down quickly.

See you on the courts, pickleball friends! •

Watermelon-Cherry-Lime Granita

This icy treat can cool you down while providing some carbohydrates, electrolytes, and antioxidants. Try packing your granita in an insulated tumbler within your ice chest to keep it frozen. Makes two generous servings.

Ingredients:

6 cups small watermelon chunks

Juice of 2 limes

6 oz. tart cherry juice

4 tablespoons honey

6 finely chopped mint leaves (optional)

Directions:

Puree all ingredients together in a blender until smooth. Pour mixture into a 9 x 11 baking dish. Cover and freeze for one hour. With a spoon or fork, scrape and stir the slurry to keep it from forming a solid block. Repeat freezing and scraping hourly 2-3 more times, or until mixture is completely frozen. Serve immediately or transfer to a smaller container and keep frozen until ready to enjoy.

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Brandi Givens has been a registered dietitian since 2010, and earned a personal trainer certification in 2024. Questions can be posted to her blog at brandigivensrd.com.

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