Barbara WintroubPlaying in the Heat
As I was getting ready for pickleball practice in 106-degree temperature, I was thinking of all the ways I needed to prepare for the heat. Signs of heat exhaustion often begin suddenly. The combination of not enough fluid intake, heavy perspiration and hot temperatures makes it difficult for the body to cool itself. You begin to feel weak, dizzy, nauseated, headachy or have an elevated heartbeat. First, get out of the heat – fast; head for the shade or air conditioning. Drink cool fluids to reduce your internal temperature. Get wet; cold water on the skin helps, especially if you can get in front of a fan. Wet your head. Keep your shirt on; it acts as a cooling device. Mind your meds. Certain medications – allergy, diuretics, laxatives and antibiotics – increase risk because they decrease the body’s ability to control internal temperature. For hot days I carry three bottles of ice water with electrolyte drink added. I have a cold towel that gets colder when you wear it around your shoulders or head and a fan spray bottle filled with ice water. If shade is scarce I break out the large umbrella to create my own.
Bonking
Bonking is when your body runs out of fuel and you hit the wall. One bonk comes from lack of sugar, the other from lack of salt. The symptoms are fatigue, nausea and a slower pace that often result in missing shots on the pickleball court. The best solution is prevention. Take food to the court. Even if you are not hungry, eat. Small amounts will do, but you need to keep your digestive juices flowing to absorb the water you drink. Some players eat peanut or almond butter sandwiches on a variety of breads, both rice and wheat, and corn tortillas. Sometimes I make white meat of chicken with avocado and, of course, lots of mustard. Eat continuously throughout your workout. Make sure there is enough salt in the foods you eat or take salt tablets (always talk to your doctor or pharmacist before taking salt tablets). Also consider after-exercise muscle repair fluid replacement. Take this right after a hard workout because it repairs your muscle tissue rapidly. Whether you are a serious competition player or a weekend pickleball player out for the camaraderie and exercise, taking care of the inside of your body is vitally important for continuing improvement on the court.