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Tips for Staying Hydrated On The Pickleball Court

August 04, 2022

As temperatures heat up on the pickleball courts, it is key to understand the importance of hydration. Dr. Robin Saver, a family physician affiliated with Penn State Health and an avid pickleball player, offers some advice on staying hydrated.


As temperatures heat up on the pickleball courts, it is key to understand the importance of hydration. Dr. Robin Savar, a family physician affiliated with Penn State Health and an avid pickleball player, offers some advice on staying hydrated. 

What hydration tips do you have for us pickleballers in preparation for the hot summer months?

Dr. Savar: There are many variables that affect our hydration such as age, general health, length and intensity of activity, temperature, and humidity. The following are general guidelines for staying hydrated before, during, and after play. First, it is important to step on the court already well hydrated. Make sure you have been getting your daily 2-3 liters of fluids. Take in about 16 ounces two hours before you play. During play, drink 7-10 ounces (7-10 gulps) every 10-20 minutes, even if you are not thirsty. It is important to replenish your fluid loss. Drink at least another 16 ounces within two hours post-play. 

Does the temperature of the fluid matter?

Dr. Savar: Fluids should not be excessively cold. Ideally, it should be slightly chilled. 

What about energy and recovery drinks?

Sports drinks and powders can be beneficial, but avoid any that are over 8% carbohydrates. The added flavor can make some people more apt to drink too much fluid.


Looking for an electrolyte powder that may be beneficial? Try Jigsaw Pickleball Cocktail® 

Jigsaw's signature supplement is sugar-free (only 1g of carbohydrates) and packed with potassium and magnesium to keep you hydrated and avoid cramps. What can Pickleball Cocktail® help with? 

  • Replenish important electrolytes lost through sweat*
  • Maintain proper fluid balance within your cells*
  • Promote healthy energy levels*

Pickleball Cocktail is designed to be taken first thing in the morning to help prepare your muscles for an active day. Finally, a cocktail you should drink at 7am! The orange-flavored beverage is chosen by professional pickleball athletes like Lucy Kovalova, Simone Jardim, and Ben Johns, before they spend hours on the court during tournaments, camps, and clinics. Jigsaw Pickleball Cocktail® - along with other supplements from Jigsaw - is available at Fromuth Pickleball.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 


What are some of the warning signs of dehydration?

Dr. Savar: The first signs of dehydration can vary. Typical initial signs may include loss of concentration or headache. Dehydration can progress to muscle cramping and muscle injury. Progression to confusion, dizziness, tachycardia, fatigue, and fever may signal severe dehydration. Mild to moderate dehydration can often be reversed by simply drinking more fluids. Severe dehydration requires immediate medical attention.

What other tips do you have to avoid dehydration?

Dr. Savar: If possible, play during the cooler hours of the day and wear light-colored clothing. Find shade during breaks when possible. Alcoholic beverages should be avoided or limited as they can promote dehydration. 


In addition to Jigsaw Pickleball Cocktail®, Fromuth Pickleball carries a variety of items to help you stay hydrated, stay cool, and beat the heat. 

adidas Victory Bucket Hat - Stay protected on sunny days with this bucket hat from adidas. Perforations keep the air flowing to help you stay cool and dry. UPF50 sun protection guards against harmful rays.

Takeya Newman Pickleball Series Insulated Water Bottle (64oz) - The ultimate water bottle for max hydration. Designed in collaboration with pro pickleball power siblings, Riley and Lindsey Newman, this special edition water bottle holds 64oz of fluid to keep you hydrated all day long. Double-walled insulation keeps your drink cold for up to 24 hours. 



BloqUV 24/7 Long Sleeve Top (Women's) - A multi-sport UPF50+ protection stable that can be worn alone or as a base layer. Keeps you cool and protected during any outdoor activity. UV lab-tested blocks 98% of UVA/UVB rays. Antimicrobial, odor-resistant, and moisture-wicking.

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