Pickleball is a quick-moving and sometimes intense sport. As you sweat, you lose electrolytes—especially sodium, as well as potassium, magnesium, and smaller amounts of calcium.
These minerals support nerve function, muscle contraction, and fluid balance; if you don’t replenish them, you can run into issues like fatigue, muscle cramps, or more serious dehydration.
Key Electrolytes in a Nutshell
- Sodium: Most heavily lost in sweat; helps maintain fluid balance and support nerve function.
- Potassium: Important for muscle contraction and heart rhythm, helps counterbalance sodium.
- Magnesium: Assists with muscle relaxation and energy production.
- Calcium: Important for muscle contraction and bone strength.
General Hydration & Electrolyte Guidelines
| Timeframe | Fluid Intake Recommendation |
|---|---|
| Pre-game | 12–20 ounces of fluid (water or a light electrolyte drink) about 2 hours before playing |
| During Game | 4–8 ounces every 15–20 minutes; for longer, more intense sessions, include an electrolyte source as needed |
| Post-game | 16–24 ounces of fluid per pound (0.45 kg) of body weight lost during play* |
* For every pound of body weight you lose while playing, drink about 2–3 cups (16–24 oz) of water afterward.
If you don’t weigh yourself, a good rule of thumb is to aim for 16–32 ounces of fluids after play, based on how much you sweated.
How Much Electrolyte Solution Is Enough?
Typical sports nutrition guidelines suggest 300–600 mg sodium per hour of moderate exercise if you’re sweating significantly (some people may need more in extreme heat or if they’re “salty sweaters”).
Potassium, magnesium, and other electrolytes usually come in lower amounts; it’s often enough to get these from balanced snacks plus your hydration drink.
By Session Duration
Short Sessions (Up to 30 Minutes)
- Before: A brief session generally doesn’t require heavy electrolyte loading.
- 8–12 ounces of water or a light electrolyte drink (~150–200 mg sodium total).
- During: If it’s really just 20–30 minutes, water alone is often fine.
- If you want electrolytes, sip a low-sodium drink (~50–100 mg sodium).
- After: Replace fluid losses with water or a light electrolyte solution.
- Aim for another ~150–200 mg sodium (and a little potassium, e.g., 50 mg).
Medium Sessions (30–60 Minutes)
- Before: 12–16 ounces water with ~200–300 mg sodium and ~50–100 mg potassium.
- During: 4–8 ounces of an electrolyte drink every 15–20 minutes, aiming for a total of ~200–400 mg sodium if you’re sweating steadily.
- After: Replenish fluids (16–24 ounces per pound lost) and consider ~200–400 mg sodium plus 50–100 mg potassium. A bit of magnesium (10–20 mg) also helps recovery.
Longer Sessions (1–2 Hours or More)
- Before: 16–20 ounces of fluid 1–2 hours prior, with ~300–500 mg sodium and ~50–100 mg potassium.
- During: 4–8 ounces every 15–20 minutes. Aim for ~300–600 mg sodium per hour, possibly more in extreme heat. About 100–200 mg potassium per hour is a helpful range. Small amounts of magnesium (~15–30 mg per hour) can reduce cramping.
- After: Replace 1.2–1.5 times the fluid lost (again, weigh yourself before and after for precision). Include ~500–700 mg sodium, 100–200 mg potassium, and ~30 mg magnesium over the next few hours (through drinks and/or food).
Recommendations by Age Group
Adults (19–50 Years Old)
- Before: 12–20 ounces water ~2 hours before, plus a light electrolyte source (~200–400 mg sodium) if you tend to lose a lot of salt.
- During: For sessions beyond 30 minutes, plan for 4–8 ounces of an electrolyte drink every 15–20 minutes, with a total of ~300–600 mg sodium per hour if you’re sweating a lot.
- After: 16–24 ounces of fluid for every pound lost. Consider ~500–700 mg sodium in total after a long match, plus moderate potassium (50–100 mg) and a bit of magnesium (10–20 mg).
Older Adults (50+ or 60+)
- Before: Thirst cues can diminish with age. Aim for 12–16 ounces of water or light electrolyte drink (200–400 mg sodium) in the 1–2 hours before playing.
- During: If playing over 30 minutes, 4–6 ounces every 15–20 minutes. Keep the sodium intake around 200–400 mg per hour (but confirm with a healthcare provider if you have hypertension or other conditions).
- After: 16–24 ounces of fluid per pound lost. An electrolyte solution with ~300–600 mg sodium and 50–100 mg potassium helps. Spread out your fluid intake over the next few hours to avoid overwhelming the system at once.
Medical Note: If you’re on diuretics, have heart or kidney conditions, or other medical considerations, your electrolyte needs might differ significantly. Always talk to your doctor for personalized guidance.
Practical Hydration Tips
- Dilute for Taste: If a standard sports drink is too sweet or high in sugar, mix it with water. You’ll still get some electrolytes.
- Monitor Weight: Weigh yourself before and after play to estimate fluid loss; replenish 1.2–1.5 times that amount.
- Check Nutrition Labels: Sports drinks vary widely in sodium, potassium, and sugar content. Look for around 6–8 g sugar per 8 oz to avoid excessive sugar intake.
- Combine with Real Food: Electrolyte drinks are good, but potassium- and magnesium-rich foods (bananas, nuts, seeds) and sodium-containing snacks (pickles, lightly salted crackers) help, too.
- Adapt to Climate: Hotter or more humid = heavier sweating = higher fluid and electrolyte needs.
Common Foods High in Electrolytes
| Food | Electrolyte(s) | Approx. Amount per Serving | Suggested Serving | When to Eat |
|---|---|---|---|---|
| Banana | Potassium | ~422 mg per medium banana | 1 banana | Perfect for before or after a match |
| Avocado | Potassium, Magnesium | ~485 mg potassium, ~29 mg magnesium per half (medium avocado) | ½–1 avocado | Post-game snack or in a meal for steady replenishment |
| Spinach | Potassium, Magnesium, Calcium | ~167 mg potassium, ~24 mg magnesium per 1 cup raw | 1 cup raw (or a small salad) | Include in a post-game meal or smoothie |
| Coconut Water | Potassium, Sodium (small amount) | ~600 mg potassium, ~40–60 mg sodium per 11–12 oz carton | 1 carton (11–12 oz) | Great immediate refresh post-game |
| Pickles | Sodium | ~210 mg sodium per spear (varies by brand) | 1–2 spears | Good quick post-game sodium boost |
| Greek Yogurt | Sodium, Potassium (moderate amounts) | ~111 mg sodium, ~141 mg potassium per 6 oz serving | 1 small container (6 oz) | Balanced post-game snack (add fruit for more K) |
| Salted Nuts/Seeds | Sodium, Magnesium, Potassium (moderate) | ~80–120 mg sodium, ~50 mg potassium, ~40–50 mg magnesium per 1 oz | 1 handful (1 oz) | Handy during or after matches for extra minerals |
| Dairy Milk | Calcium, Potassium, Sodium (moderate) | ~305 mg calcium, ~366 mg potassium, ~100 mg sodium per 8 oz | 1 glass (8 oz) | Post-game (helps with muscle recovery, too) |
| Sports Drinks | Sodium, Potassium | Varies widely by brand (e.g., 100–300 mg sodium, 30–90 mg potassium per 8 oz) | 8–16 oz depending on sweat rate | Before, during (sips), or after prolonged play |
Bringing It All Together
If you’re playing a typical one-hour pickleball session in moderate weather:
- Before: ~12–16 ounces of water plus ~300 mg sodium.
- During: 4–8 ounces of an electrolyte drink about every 15–20 minutes, aiming for ~300–600 mg sodium total over the hour if you’re really sweating.
- After: Replace lost fluids (16–24 ounces per pound lost) and get ~500–700 mg sodium along with potassium (50–100 mg) and a little magnesium (10–20 mg).
Adjust up or down based on the length of your sessions, how hot it is, and how much you personally sweat. This ensures you’re staying sharp on the court and recovering well afterward.
Key takeaway: Electrolyte management is personal. Tracking how you feel during and after matches, and occasionally weighing yourself before and after you play, will help you fine-tune your approach. Always keep an eye on your health status or any special medical needs, especially as we get older.
Stay hydrated, replenish those electrolytes, and enjoy every moment on the pickleball court!
