Hello my fellow Picklers!
Baby it’s hot outside! Have you noticed? 😉
We’re in prime season right now. But with rising temperatures comes the need to keep ourselves cool and hydrated while enjoying the game.
In this edition, we’re diving into the world of hydration, the magical balance of electrolytes, and a nifty checklist of must-haves to keep you cool on the court.
Plus, how to know if your paddle needs replacing, who to contact about a demo paddle and some court courtesy reminders (come on y’all!).
You’ll also want to mark your calendar for our next social–they’re a blast and a great way to meet up with some of your newest pickleball friends!
Pickle ON!
The Power of Hydration
Water is essential to every cell in our body, and when we’re on the move, especially during a game of pickleball, our bodies sweat to maintain an optimum temperature.
This leads to a loss of essential fluids, and if not replenished, can lead to dehydration.
Symptoms of dehydration include:
– Dry mouth and throat
– Dark yellow urine
– Fatigue or dizziness
– Rapid heartbeat or breathing
Ensuring that you drink enough water before, during, and after your game can keep dehydration at bay. As a rule of thumb, try to consume at least 8 ounces of water every 15 minutes during the game.
Electrolytes: The Essential Salts
Electrolytes aren’t just a fancy term used in sports drink commercials; they’re vital minerals that carry an electric charge. These charges have a significant role in maintaining hydration, balancing internal pH levels, and supporting critical bodily functions like muscle contractions.
When you sweat, you don’t just lose water; you also shed essential electrolytes, particularly sodium and potassium. Plain water replenishes hydration but doesn’t restore these vital minerals. That’s where electrolyte-infused drinks come into play.
Making Your Own Electrolyte Mix
Buying sports drinks often contain added sugars and preservatives. There are good electrolyte mixes on the market that contain sodium, potassium, plus other minerals that will make a huge difference in how you feel in the heat.
You can also make a homemade electrolyte mix! Here’s a simple recipe:
Ingredients:
– 1/4 teaspoon sea salt or pink salt (for sodium)
– 1/4 teaspoon lite salt (for potassium)
– 1/4 cup of lemon juice
– 1/4 cup of lime juice
– 1 1/2 cups of unsweetened coconut water (for potassium and hydration)
– 2 cups of cold water
Instructions:
1. In a pitcher, mix the salt with a small amount of warm water until dissolved.
2. Add lemon and lime juice along with coconut water.
3. Top up with 2 cups of cold water and stir.
4. Store in the refrigerator and consume chilled for a refreshing electrolyte boost.
Keep Cool on the Court: Your Checklist
Playing Pickleball in the sun requires more than just your paddle and ball. Here’s a list of items to pack to ensure you stay cool and comfortable:
1. Wide-brimmed Hat or Visor: Protects your face and eyes from direct sunlight.
2. Sunglasses: Ensure they have UV protection. Plus it’s eye protection, too.
3. Cooling Towel: These are specially designed towels that retain moisture while staying cool. Drape it around your neck or over your shoulders during breaks. Amazon carries these.
4. Insulated Water Bottle: Keeps your homemade electrolyte mix cold. Go for a big one!
5. Pop the Umbrella Up: That shade makes a big difference.
6. Breathable Clothing: Wear lightweight, light-colored, moisture-wicking attire. Cotton t’s hold the heat and sweat.
7. Sunscreen: Opt for a mineral based sports version, which is sweat-resistant.
8. Handheld Fan: Battery-operated fans can provide a quick breeze during breaks.
9. Cooling Wristbands: These can be placed in the freezer before the game and worn to keep your pulse points cool.
10. Spray Bottle/Mister: Fill it with water and keep it in your cooler. A quick spritz can be refreshing! Another great Amazon purchase.
Signs Your Paddle Needs Replacing
Pickleball paddles are designed to be durable, but like any sports equipment, they can wear out over time.
Regularly checking your paddle and knowing the signs of wear and tear can help you determine when it’s time for a replacement.
Here are some indicators that suggest your pickleball paddle might need replacing:
1. Surface Damage: Check for any cracks, dents, or deep scratches on the face of the paddle. These can affect the paddle’s performance, particularly the way the ball bounces off the surface.
2. Edge Guard Issues: The edge guard is the protective bumper that goes around the perimeter of the paddle. If it’s coming loose or is damaged, it can expose the paddle’s core, making it vulnerable to further damage.
3. Sound Changes: This is huge and will affect your game. A change in the sound when the ball makes contact with the paddle often indicates internal damage. If your paddle doesn’t sound the same as it used to, the core might be compromised.
4. Soft Spots: Press on different parts of the paddle’s surface. It should feel consistent. If there are any soft spots, it could mean that the internal material is breaking down.
5. Handle Issues: Always use an overgrip on your paddle handle. However, if the grip is unraveling or if it feels loose, it will affect your game. While the grip itself can be replaced, a loose handle might be indicative of broader construction issues.
6. Weight Changes: If the paddle feels lighter, it might be losing materials from the inside, suggesting it’s time for a change.
7. Decreased Performance: If you notice that you’re not playing as well as you used to and it’s not due to a change in your skills or health, the paddle might be the issue.
8. Age of the Paddle: Even if you don’t notice visible signs of wear, if you’ve been using your paddle for a long time, it might not be performing at its best. As with any sports equipment, advances in technology mean newer paddles might offer benefits that older models don’t.
9. Core Deterioration: Some paddles, especially those with a foam core, can deteriorate over time. If you notice that the paddle doesn’t have the same responsiveness or if it feels “dead,” it’s likely time for a replacement.
And don’t forget, a worn out paddle can lead to injuries like tendonitis and shoulder issues because the paddle isn’t absorbing the shock of the ball anymore–your arm is.
Protect your game by replacing your paddle as necessary!
Speaking of paddles, if you need a new one, speak to Deb Richter or Pax Tolosi who are both ambassadors to a few different brands and can help you out with demo paddles:
Deb Richter reps PaddleTec, Engage and Selkirk. Her contact info: 703-229-3950
Pax Tolosi reps CRBN. His contact info: 561-386-2575
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August Social
Let’s Play Poker!
Mark your calendar!
Our August Social is around the corner, it’s Wednesday August 16th starting at 4 PM! Our theme is casino–dress the part, come play some pickleball and bring a dish to share.
See you there at the courts!
Please don’t use blowers, start warming up or anything else that makes noise before 8 AM on the courts.
We all want to start right away, but we have neighbors that we need to be courteous towards. They’re not excited for us to start too early!
So if you get there early, do your dynamic stretching! A warmed up body is 74% likely to play a better game than 5 minutes of early dinking! AND we remain friends with our neighbors who live right next to the courts.