Pickleball has become an increasingly popular sport among seniors, offering a fun and engaging way to stay active and socialize. However, being aware of the risks associated with UV exposure during outdoor play is crucial, especially in the summer. Here are some quick tips to ensure you can continue enjoying pickleball while staying safe from the sun's harmful rays.
1. Find Indoor or Shaded Courts
Consider playing pickleball indoors or on shaded courts in the summer. Indoor courts eliminate the risk of direct sunlight, while shaded outdoor courts can significantly reduce exposure. Check local community centers, gyms, or dedicated facilities for available pickleball courts. You can also look them up on the Pickleheads website. If you prefer playing outdoors, consider setting up a temporary shade structure or playing near trees that provide ample shade.
2. Adjust Playing Times
Avoid playing the game during peak UV hours, typically between 10 a.m. and 4 p.m. Scheduling your pickleball games for early morning or late afternoon can minimize exposure to the sun's strongest rays. Coordinate with your pickleball partners or join a group that plays during these safer time slots.
3. Wear UV-Protective Clothing
Wearing appropriate clothing can go a long way in making pickleball safer from UV exposure. Opt for long-sleeved shirts and pants, and wear wide-brimmed hats with ample coverage. Look for clothing specifically designed with UV protection, often labeled with a UPF (ultraviolet protection factor) rating. Choose lightweight, breathable fabrics to ensure comfort during play. Remember to protect your eyes with sunglasses with UPF protection, as well!
4. Regularly Apply Sunscreen
Sunscreen is a must, even on cloudy days. Choose a broad-spectrum, water-resistant sunscreen with an SPF (sun protection factor) of at least 30. Apply it generously to all exposed skin, including your face, neck, ears, and hands, about 20 minutes before heading outdoors. Remember to reapply sunscreen every 2 hours or more frequently if you're sweating excessively.
5. Stay Hydrated
Staying hydrated is vital when playing pickleball, especially during hot summer days. Dehydration can lead to fatigue, dizziness, and even heat exhaustion. Bring a water bottle and take regular breaks to drink, even if you don't feel thirsty. Watch out for signs of dehydration, such as dark urine, dry mouth, and headaches.
6. Listen to Your Body
Recognize your limits and listen to your body when playing pickleball in the heat. Immediately take a break if you feel tired, dizzy, or experience any signs of heat exhaustion, such as nausea, headache, or rapid heartbeat. Find a cool, shaded area to rest and rehydrate. If symptoms persist or worsen, it may be time to call it a day and seek medical attention if necessary.
Stay Active This Summer and Beyond With Senior Helpers
Don't let the hot summer days keep you away from enjoying pickleball. With the right precautions, you can create a safer and more enjoyable experience while minimizing the risks associated with UV exposure.
At Senior Helpers Erie, we understand the importance of maintaining an active lifestyle while prioritizing senior health and safety. If you’re in Erie or Warren and need support pursuing activities like pickleball or other meaningful hobbies this summer and beyond, we can help. We provide quality in-home care services, supporting seniors as they navigate their golden years. Contact us today to learn more about our services!