If you are dizzy, nauseated, heavily sweating and weak in the heat, stop playing, get out of the sun and start cooling down. Those are the classic heat exhaustion symptoms, and they are treatable if you act on them. If you or a partner turns confused, faints, has a seizure or slurs speech, that is heat stroke, and the answer is 911. This guide covers both, who is more likely to get caught out, and how to keep playing pickleball, golf or running through a Southwest Florida summer.
What are the symptoms of heat exhaustion?
Heat exhaustion is the body overheating, and Mayo Clinic describes heavy sweating and a rapid pulse as typical. MedlinePlus lists cool, moist skin, severe thirst, dark urine, dizziness, headache, nausea and vomiting, weakness, rapid shallow breathing and a rapid, weak pulse. Muscle cramps, fatigue and very heavy sweating come earlier, and cramps are the first stage.
A rough ladder, using those two pages:
| Stage | What you notice | What it means |
|---|---|---|
| Heat cramps | Cramps in the legs or abdomen, heavy sweating, thirst, fatigue | Mildest stage. Stop, rest in shade, drink |
| Heat exhaustion | Dizziness, headache, nausea, weakness, cool and clammy skin, fast weak pulse | The body is struggling to cool itself. Cool down now |
| Heat stroke | Confusion, slurred speech, seizure, passing out, temperature above 104°F | Emergency. Call 911 |
If cramps or exhaustion are ignored and heat exposure continues, the illness can progress to heat stroke (MedlinePlus). That progression is the reason to stop at the first symptoms, even in a close game.
What should you do for heat exhaustion?
Stop activity, move somewhere cool, and start cooling and drinking. MedlinePlus says to lie down in a cool place with the feet raised, apply cool wet cloths or cool water to the skin with a fan, put cold compresses on the neck, groin and armpits, and give a sip of a sports drink or water every so often if the person is alert. CDC NIOSH adds a cool shower, bath or sponge bath.
Use this as a checklist, in order:
- Stop playing. Do not "finish the point".
- Get into air conditioning or deep shade.
- Loosen or remove extra clothing; cool the skin with wet cloths and a fan.
- Sip cool water or a sports drink, only if alert and not vomiting.
- Stay with the person. Watch how they think and talk as well as how they look.
Things to avoid, per MedlinePlus: fever medicines such as aspirin or acetaminophen, salt tablets, alcohol or caffeine, and alcohol rubs. Mayo says to contact a healthcare professional if symptoms get worse or are not better within one hour.
What are the signs of heat stroke that mean call 911?
Heat stroke is exhaustion plus a very high body temperature and brain symptoms. MedlinePlus lists temperature above 104°F (40°C), confusion, irrational behavior, seizures, slurred speech, extreme lethargy and unconsciousness, and says sweating may stop. It tells readers to call 911 for loss of consciousness, any change in alertness, a high fever, or a condition that does not improve or worsens. Mayo says heat stroke needs immediate medical attention to prevent permanent damage to the brain and other organs.
You will not have a thermometer on a pickleball court. The sports-medicine view puts the diagnostic weight on the brain: the National Athletic Trainers' Association 2015 position statement names profound central nervous system dysfunction and a core temperature above 105°F as the two main criteria for exertional heat stroke, and says only a rectal reading is accurate in an exercising person. Sources draw the temperature line at 104 or 105°F, so use a simpler rule.
Decision rule (ours, built from those sources): hot, exerting and any confusion, stumbling, odd behavior, seizure or collapse means treat it as heat stroke. Call 911, then cool the person while you wait.
What treatment looks like matters, so you know why you are calling. NATA's statement says cold-water immersion is the most effective way to treat exertional heat stroke, with water at 35 to 59°F and continuously stirred, and a goal of getting core temperature below 102.5°F within 30 minutes of collapse. Its lead author said the condition is "100 percent survivable" when recognized and treated quickly. That protocol is written for athletic trainers and emergency teams with a plan and a tub. For everyone else, 911 plus the cooling steps above is the move.
Who is at higher risk?
Anyone can get heat illness, and MedlinePlus notes that even a fit person can if warning signs are ignored. It lists higher risk for people not used to the heat or humidity, older adults and children, people who are ill or injured, people with obesity, and anyone drinking alcohol or not drinking enough fluid. CDC singles out adults 65 and older, people with chronic conditions, athletes and outdoor workers.
Medications and heart disease deserve a close look if you play in Florida. MedlinePlus names heart disease and medicines such as beta-blockers and water pills (diuretics) as making it harder to regulate temperature. CDC's clinician guidance on heat and medications is expert opinion and says diuretics can cause volume depletion, dehydration and reduced thirst, and beta blockers can reduce blood flow to the skin and decrease sweating. It lists other classes too, including ACE inhibitors and ARBs, calcium channel blockers, some antidepressants and antihistamines.
Do not stop a medicine because of this page. Ask your prescriber or pharmacist whether yours changes how you handle heat, and what to do on a hot day. Our pickleball injuries guide covers the same question for players over 60.
How long does it take to get used to the heat?
Acclimatization means the body adapts to repeated heat exposure, and NATA's statement recommends building up over 7 to 14 days. CDC NIOSH gives the same 7 to 14 days for workers and says best results come from gradually increasing time in the heat and fully rehydrating between sessions. Two details from it: acclimatization typically needs at least two hours of heat exposure a day (it can be split), and pushing to the point of heat exhaustion works against you.
It fades. NIOSH says you start losing it after about one week away from the heat, and after a month most of it is gone. If you were up north for the summer or off the courts for two weeks, restart gently.
A practical build for a returning player (our adaptation of the 7 to 14 day guidance; no study tested it):
- Days 1 to 3: short sessions, easy pace, early morning, more water breaks than you think you need.
- Days 4 to 7: add time or intensity, one at a time.
- Days 8 to 14: back to normal volume if you feel fine.
If you have had heat illness before, MedlinePlus says to check with your health care provider before returning to heavy exertion, begin in a cool environment and build heat, duration and intensity over several weeks.
When should you play, and what number should you check?
Check the heat index before the air temperature. The National Weather Service says the heat index is how hot it feels once humidity is added, and that values assume shade and light wind, so full sun can add up to 15°F. Its bands, as NWS Amarillo prints them: 80 to 90°F caution (fatigue possible with prolonged exposure or activity), 90 to 103°F extreme caution, 103 to 124°F danger, and 125°F or higher extreme danger.
NWS and CDC also publish HeatRisk, a 7-day forecast on a five-level color scale. CDC says it integrates health and temperature data and accounts for humid air, and NWS says it weighs time of year, so early-season heat you have not adapted to scores higher. NWS calls HeatRisk experimental, and CDC's HeatRisk dashboard takes a zip code.
How to use it in Southwest Florida:
- Book the early or late slots in the humid months. NIOSH advises scheduling heavy work in the coolest part of the day and taking more breaks in high heat and humidity.
- Treat the first hot week after a cooler stretch, or after travel, as a restart (see above).
- Shade, a fan and a cooler of water at the court or the cart are part of the plan.
- Playing indoors on the worst days is a legitimate option.
How much should you drink?
Do not wait for thirst. NIOSH says thirst lags behind dehydration by several hours and suggests a cup (8 ounces) of water every 15 to 20 minutes while working in the heat. That is occupational guidance, and your sweat rate may differ.
The American College of Sports Medicine's 2007 position stand is the sports reference, and it is older than three years. It recommends drinking beforehand when needed several hours ahead, aiming to avoid losing more than 2% of body weight to water deficit during exercise, and estimating your own sweat rate by weighing yourself before and after. NIOSH says sports drinks are not usually necessary unless heavy sweating continues for more than 2 hours and food is not an option. Our electrolytes guide goes through what to put in the bottle. MedlinePlus says not to take salt tablets.
How do you cool down after you play?
Get out of the sun, rest, cool your skin and rehydrate. NIOSH's heat exhaustion first aid is rest in a cool area, drink water or other cool beverages, and take a cool shower, bath or sponge bath. Eat a meal, since NIOSH notes regular meals replace electrolytes.
Watch yourself for the next few hours. Headache, dizziness, dark urine or nausea after play are signs you started the session behind. Under Mayo's rule, if symptoms are not improving within one hour, call your clinician.
Where do OutRecover services fit?
No service at the studio treats or prevents heat illness, and none is a response to it. If someone has heat exhaustion symptoms, cool them down and get care. If they have heat stroke signs, call 911.
What the studio offers is recovery after normal training days. The infrared sauna is heat exposure, and its page says to stay hydrated and exit if you feel dizzy or unwell. The dry cold plunge is a cold-exposure session; our contrast therapy guide covers the evidence. Our judgment, with no study behind it: skip the sauna on any day you have had heat symptoms, and ask your clinician before using it if you take heart or blood pressure medicine. For marathon-style training blocks, see our marathon recovery guide.
Your next step
Look at your forecast tonight. Pick the coolest session of the day, bring more water than you think you need, and agree with your playing partners that anyone can call a stop. If you take a diuretic, beta blocker or other heart medicine, ask your prescriber how it affects hot-day play before the next heat wave. If you or a partner turns confused on court, call 911.
Sources
- MedlinePlus (National Library of Medicine). Heat emergencies. Reviewed 10/14/2025. https://medlineplus.gov/ency/article/000056.htm
- Mayo Clinic. Heat exhaustion: symptoms and causes. https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250
- National Athletic Trainers' Association. NATA Publishes New Exertional Heat Illnesses Position Statement (summary of Casa DJ et al., J Athl Train 2015;50(9):986-1000). 2015. https://www.nata.org/press-release/092115/nata-publishes-new-exertional-heat-illnesses-position-statement
- Casa DJ, et al. National Athletic Trainers' Association Position Statement: Exertional Heat Illnesses. Journal of Athletic Training, 2015 (abstract read). https://pmc.ncbi.nlm.nih.gov/articles/PMC4639891
- CDC NIOSH. Heat Stress: Acclimatization (2017-124). 2017. https://www.cdc.gov/niosh/docs/mining/UserFiles/works/pdfs/2017-124.pdf
- CDC NIOSH. Heat Stress: Overview (2017-123). 2017. https://www.cdc.gov/niosh/docs/mining/UserFiles/works/pdfs/2017-123.pdf
- CDC NIOSH. Fast Facts: Protecting Yourself from Heat Stress (2010-114). 2010. https://www.cdc.gov/niosh/docs/2010-114/pdfs/2010-114.pdf
- CDC. Heat and Medications: Guidance for Clinicians. https://www.cdc.gov/heat-health/hcp/clinical-guidance/heat-and-medications-guidance-for-clinicians.html
- CDC. People at Increased Risk for Heat-Related Illness. https://www.cdc.gov/heat-health/risk-factors/index.html
- National Weather Service. Heat Forecast Tools (Heat Index, WBGT, HeatRisk). https://www.weather.gov/safety/heat-index
- National Weather Service Amarillo. What is the heat index? https://www.weather.gov/ama/heatindex
- CDC. How to use the HeatRisk Tool and Air Quality Index. https://www.cdc.gov/heat-health/hcp/clinical-guidance/how-to-use-the-heatrisk-tool-and-air-quality-index.html
- Sawka MN, et al. American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 2007. https://pubmed.ncbi.nlm.nih.gov/17277604
