Why Electrolytes Matter More Than You Think on the Pickleball Court
Because water isn’t always enough, especially after game 3
I sweat like I’m getting paid for it. From workouts to pickleball, I end up with soaked socks and salt rings on my shirt. The other day Joyce thought it was raining from the drops on the court, gross, right? So if I don’t stay on top of hydration, things get ugly fast: sluggish legs, fuzzy brain, serve goes flat, and I start staring at the court like it’s a foreign language.
Turns out, it’s not just about water. It’s about electrolytes.
Most of us grew up thinking Gatorade was the holy grail of sports hydration. Maybe it worked in high school. But now, with a few more birthdays behind us and a few more things to manage—like medications, warmer vacations, and longer rec play sessions—our bodies don’t bounce back quite so easily.
Electrolytes are the minerals your body needs to function properly, especially when you're sweating buckets. Think sodium, potassium, magnesium, and calcium. When you lose too much through sweat and don’t replace them, your body can’t perform at its best. That means slower reaction times, poor decision-making, cramping, and that general “why do I feel like garbage?” sensation mid-match.
And here’s the kicker: by the time you feel thirsty or lightheaded, you’re already behind. For pickleball players who play outdoors or in long tournaments (or just live in hot places), having a hydration strategy is as important as choosing the right paddle.
So what should that strategy look like?
Start hydrating before you play. A glass of water with some electrolytes 60–90 minutes beforehand can make a huge difference. During play, sip consistently. Water’s good, but adding an electrolyte powder or tab to your bottle is better—especially if you’re a heavy sweater like me. Look for low-sugar or no-sugar options, unless you’re in a multi-hour tournament and need the carbs.
After you play, don’t just chug a water and call it a day. Rehydrating is recovery. It helps your muscles bounce back and keeps your energy up for everything else—like dinner with friends or your next match tomorrow morning.
Not all electrolyte products are created equal. Some are heavy on sugar, others are loaded with artificial junk. A few worth trying:
LMNT (salty and effective, especially for low-carb folks)
Nuun Sport (clean, mild flavors, easy on the stomach)
Liquid I.V. (more sugar, but helpful in high-heat or recovery situations)
Ultima (light, sweet, zero sugar)
Bottom line: if you want to feel better and play better, electrolytes aren't optional. They're essential.
I still sweat like crazy. That hasn’t changed. But I’ve learned to think ahead—and these days, I finish matches feeling like a slightly less soggy version of myself. That’s a win in my book.
