Snowbirds moving to warm weather – you need to adjust

It’s that time of year, at least in the northern hemisphere, when many folks are heading south to their winter homes in warmer climates.  It’s an exciting time for many!  But, no matter how hot it was this summer in your northern home,  adjusting to heat and humidity in places like Florida can be a challenge.  The temperature on court can be between 15° – 20° higher than the air temperature off the court.

No matter where you are, if you’re transitioning into hotter temperatures, here are a few tips to help you adjust and help you to stay healthy, despite the heat.

• Hydrate, hydrate, hydrate – This can’t be said enough, but know that just drinking plain water is not enough. You MUST replace the electrolytes you sweat out!  Electrolyte replacements come in liquid, powder or tablet form and can be added to your water.  Drinking plenty of water, but without electrolytes can lead to dangerous dehydration.
  • EXTRA NOTE: A good hydration program starts before you get to the courts. Keeping hydrated all day long in the heat is crucial.  If you have played for any length of time and don’t have to urinate, or your urine is dark, you have not consumed enough fluids.  Don’t wait to be thirsty to hydrate.  It could be too late.
• Wear light colors to reflect the sun. Dark colors absorb heat and will cause you to overheat more quickly.

• Wear a hat – Protect the top of your head from sunburn with a hat. A wide brimmed hat will also protect your face and neck, keeping your head area cooler.  Mesh hats can provide an outlet for heat to escape.  Visors and hats add eye protection from UV rays as well.

• Use sunscreen – Applying sunscreen should be the last step in your dressing routine everyday if you plan to be outside.  As you sweat and towel off, you will remove sunscreen.  Reapply regularly.  Spray sunscreens are easy and quick to re-apply between games.  And don’t forget the top of your ears, especially if you have short hair.  (And bald spots, for men and women….yes we have them too!)

• Wear eye protection – Sunglasses will help with UV protection for your eyes, but the best reason for wearing sun or safety glasses is to protect your eyes from damage if you are hit in the face by a ball or paddle. The more popular pickleball gets, the more we hear about severe eye damaging accidents.

• Bring a small cooler filled with ice and water. Soak a cooling towel or cloth in the ice water and have it ready between games to place around your neck.  This will help you cool down.

• Pace yourself – When you first arrive, start slowly, playing only a few games per day for the first week or so. Don’t try to keep up with anyone.  Know and stay within your own limits.

Most importantly, know the signs of dehydration and/or heat stroke, and keep an eye out for yourself and your friends.  If you feel or see someone with symptoms including heavy sweating (more than normal), or not sweating at all, headache, dizziness, nausea, or muscle cramps, move to the shade or a cool place, and place cold clothes on the neck and wrists.  Additional signs including confusion, hot and dry skin, and a fast and strong pulse could indicate heat stroke and require immediate medical attention.  (NOTE: these are just a few symptoms to look for.  There are many others.)

Let’s all have a healthy, safe and fun season together!

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