Six Tips For Staying Hydrated While Playing Pickleball

6 Tips For Staying Hydrated While Playing Pickleball


When playing Pickleball, or any other fitness activity, it’s important to stay hydrated. Pickleball is much more of a workout then people think. Even though it’s played on a small court, pickleball is very fast-paced, and players move constantly. As a result, they burn a lot of calories. An average person burns 500 to 700 calories per hour playing pickleball. An average session is 90 to 150 minutes. So, most people burn 750 to 1,750 calories playing pickleball! Many of us sweat a lot, and our body loses essential fluids.

To that end, it’s important to stay hydrated during play. Losing as little as two percent of your body’s water volume can significantly impair your physical performance. You also might become dizzy, light-headed, or nauseous if you don’t stay hydrated during play. Dehydration also leads to cramping and injuries. Simply put, you won’t play as well if you don’t stay hydrated.

Here are six tips for staying hydrated while playing pickleball:

Hydration Tips:

  • Before Playing: Just like you need to warm up before you play, you also need to hydrate. Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
  • During Warmup: Drink another 8 ounces of water during your warmup before you start playing.
  • During Games: It’s critical to stay hydrated during games. Drink 7 to 10 ounces of water between games (every 10 to 20 minutes). Dink, Dink, Drink!
  • After: To help your body cool down and to aid in recovery, Drink 8 ounces of water no more than 30 minutes after you finish playing. Add up to another 20 ounces in the next two hours to avoid fatigue and cramps.
  • Spice Up Your Drink: Lemons are a great source of electrolytes. They're also a good source of potassium, calcium and magnesium. ... Squeeze a whole lemon into your water bottle to start the day.
  • Keep Your Takeya Full! Make sure you keep your Takeya water bottle handy and drink whenever you feel thirsty. Fill it with ice to keep the water ice cold no matter how long you play. If you weren’t getting enough water during workouts before, you’ll be amazed at how much better you feel.

Hydration Facts:

  • Try to drink at least half your body weight in ounces of water daily.
  • Carry a water bottle with you at all times to keep yourself hydrated
  • After pickleball, weigh yourself. A one to three percent loss in body weight indicates that you are dehydrated. For every pound lost, drink 20-24 oz of water or sports drinks. Replace these fluid losses within two hours.

What Size Water Bottle Do You Need?

We recommend getting largest bottle you can comfortably lift. We recommend either a 32oz, 40oz bottle, or a 64oz for optimum hydration during pickleball. Takeya’s Pickleball Water Bottle Series is available in the above sizes. These bottles are specially designed for fitness, with an extended handle, silicone bumper, and a specially designed Ice Blocker in our Pickleball Spout Bottles. They are also available with a straw lid.

Happy Hydrating- Let’s Play Pickleball!