Summertime means lots of time spent outside, taking advantage of your outdoor court. However, rising temperatures can pose serious health risks if you’re not careful. Whether playing basketball, pickleball, tennis, or hosting a friendly family tournament, it’s important that you prioritize safety while staying active in the heat. Here are some tips to help you enjoy your court while keeping cool and avoiding heat-related illnesses. 

Time It Right

Avoid playing sports during the hottest parts of the day — typically between 10 a.m. and 4 p.m. Instead, opt for early morning or evening sessions when temperatures are lower and the sun is less intense. Not only is this safer but it’s also more enjoyable when you’re not battling the scorching sun. 

No matter the time of day, check the temperature and humidity. High humidity can make it feel hotter and reduce your body’s ability to cool itself through sweating. Additionally, avoid playing outside when extreme heat or heat advisories are in effect. 

Hydrate Before, During, and After Play

You can quickly become dehydrated in the heat. Start hydrating before you plan to play and continue sipping water or sports drinks with electrolytes throughout your activity. Aim for 7 to 10 ounces of water every 10 to 15 minutes. Avoid drinks with caffeine or alcohol, which can worsen dehydration. 

Wear Light and Breathable Clothing

Choose lightweight, loose-fitting, and moisture-wicking fabrics in light colors to reflect sunlight and help your body stay cool. Consider also wearing a breathable hat and UV-blocking sunglasses to protect yourself from direct sun exposure. 

Use Sunscreen Generously

Fifteen minutes before playing on your outdoor court, apply a broad-spectrum sunscreen with an SPF of 30 or higher, and reapply every two hours or more if you’re sweating heavily. Don’t forget commonly missed spots like your ears, the back of your neck, and the tops of your feet. 

Consider getting a sport-specific sunscreen that resists sweat to avoid it running into your eyes during play. 

Know the Warning Signs of Heat Illness

Pay attention to how your body feels. Common signs of heat exhaustion include:

• Dizziness or lightheadedness
• Excessive sweating and pale, clammy skin 
• Muscle cramps, especially in the legs and abdomen 
• Nausea or vomiting
• Rapid heartbeat
• Weakness and fatigue 
• Headache 

If you or anyone you’re with experiences these symptoms, stop playing immediately, get to a shaded or cool area, and hydrate. 

Common signs of heatstroke:

• Extremely high body temperature 
• Red, hot, and dry skin 
• No sweating
• Rapid, strong pulse
• Throbbing headache
• Confusion and disorientation 
• Seizures
• Loss of consciousness
• Rapid, shallow breathing 

If you or someone you are playing with shows signs of heatstroke, seek medical attention as soon as possible. Call 911 if the person loses consciousness or has a fever over 102 degrees Fahrenheit. 

To avoid any heat-related illnesses, you may want to acclimate your body to playing in high temperatures. 

Take Regular Breaks

Set a timer to rest every 15 to 20 minutes in a shaded area. Use these breaks to hydrate, cool down with a damp towel or spray bottle, and give your body a chance to recover. Don’t push through fatigue in extreme heat. 

Consider Surface Temperature

Outdoor court surfaces can get very hot under direct sunlight. Before playing, check the court temperature with your hand or an infrared thermometer. If it feels too hot to touch, it’s too hot to play on. Consider waiting or cooling the surface with a light spray of water before use. 

Upgrade Your Court with Shade and Cooling Features

If you regularly use your outdoor court in the summer, consider installing shade structures like awnings, umbrellas, or even misting fans. These upgrades can significantly reduce the temperature and make your court more usable throughout the season. 

In addition, keep your court well-maintained, as a clean surface reflects heat better than a worn or dirty surface. Regularly sweep away debris and rinse your court to reduce heat absorption and prevent slips caused by sweat or dust. 

Protect Yourself From the Heat This Summer

Summer is the perfect season to take advantage of your outdoor court. However, the high temperatures can cause health issues if you don’t play it safe. Choose the right time of day, stay hydrated, wear proper clothing, and listen to your body, so you can continue to have fun, stay healthy, and stay safe from the heat. Whether you’re shooting hoops or serving up a tennis match, a few precautions will go a long way toward protecting yourself and others.