Thursday, 23 May 2024

Beat the Heat: Pro Tips from Beach Volleyball Players

When the summer sun is scorching and the temperatures are rising, it’s important to stay cool and protected. Professional beach volleyball athletes have shared their expert tips to help you beat the heat and make the most of those sunny summer days. From staying hydrated to planning ahead, these tips will ensure your outdoor activities are enjoyable and safe.

Lauren Fendrick | 2016 Olympian

To start, make sure you’re properly hydrated. Begin drinking plenty of water and other liquids a couple of days before you plan on being out in the heat. It’s also important to replenish electrolytes, so consider adding a bit of sea salt to your hydration routine. Another key tip is to wear a hat or protective clothing. While sunscreen is helpful, it’s not foolproof, so covering up is essential, especially when diving around in the sand and sweating. Hydration and protection are the two big things to prioritize.

Casey Patterson | 2016 Olympian

As a father of three, soon to be four, I understand the importance of preparing for a day at the beach and being exposed to the sun. Dehydration can happen faster than you realize, and the sun’s effects can be stronger than you think. To combat this, wear long sleeves or use an umbrella for shade. Limit your time in the sun, wear hats, and drink plenty of fluids. Hydration is not just about catching up; it’s about preparing in advance. If you know you’ll be spending the entire weekend at the beach, start hydrating beforehand. Remember to reapply sunscreen regularly and listen to your body’s signals.

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Sara Hughes

Staying hydrated is crucial when it’s hot outside. Even if you don’t feel thirsty, make sure to drink water constantly. Take breaks in the shade whenever you’re off the court to cool down. If you’re not wearing sand socks, consider putting water on your feet to prevent blisters from the hot sand. Lastly, don’t forget to wear sunscreen and protect your skin from getting burned.

Kimberly DiCello and Emily Stockman

Staying ahead of hydration is vital. Don’t wait until you’re feeling thirsty or dehydrated; start hydrating the night before and continue in the morning. Electrolytes are key, so consider consuming foods and drinks that replenish them. Be cautious of high-sugar content in some electrolyte products, as excessive sugar may not be the healthiest choice. Look for options that provide the necessary electrolytes with low sugar content.

Nicole Branagh | 2008 Olympian

If you’re out in the sun and heat for extended periods, such as in all-day volleyball tournaments, it’s crucial to take breaks in the shade and elevate your feet once you’re done playing. Stay hydrated with a combination of water and electrolytes. Focus on consuming healthy foods that also help with hydration. Finding a balance between sports drinks and water is key. During the match, it’s challenging to keep up with hydration, so it’s crucial to replenish afterwards to avoid muscle cramps.

These tips from experienced beach volleyball players will help you stay cool, protected, and hydrated during those hot summer days. By following their advice, you can make the most of your outdoor activities without being affected by the heat. Stay safe, have fun, and enjoy the sun!

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Q: How important is hydration when playing beach volleyball?
A: Hydration is extremely important when playing beach volleyball, especially in hot weather. Properly hydrating before, during, and after the game can help prevent muscle cramps and maintain overall performance.

Q: What should I wear to protect myself from the sun during beach volleyball?
A: Wearing a hat and protective clothing is essential for sun protection during beach volleyball. While sunscreen is important, it’s not enough on its own. Covering up adds an extra layer of defense against harmful UV rays.

Q: Are electrolytes important for hydration?
A: Yes, electrolytes play a crucial role in hydration. They help replenish the minerals lost through sweat and promote proper fluid balance in the body.


Beat the heat and stay protected during beach volleyball with these expert tips from professional players. Prioritize proper hydration by starting days in advance and consuming electrolytes. Wearing protective clothing like hats and long sleeves adds an extra layer of defense against the sun. Take breaks in the shade to cool down, and remember to apply sunscreen regularly. By following these tips, you’ll maximize your enjoyment of outdoor activities while staying safe and comfortable. Stay cool and have fun in the sun!