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Spring is one of our favourite times of year.
The days are getting longer, the sun has more warmth to it and there’s a natural energy that comes with shaking off the winter months.
As enjoyable as this shift is, warmer weather also places extra demands on your body.
Padel is already a fast, reactive and often intense sport. Add rising temperatures, and suddenly hydration, nutrition, and recovery become just as important as your bandeja or volley technique.
If you want to keep your level high, and actually enjoy those longer / hotter sessions, you need to adjust how you fuel and hydrate.
Here are some thoughts from the Padel39 team about how to do it properly.
In warmer conditions, your body works harder to regulate temperature. You sweat more, your heart rate increases, and fatigue can creep in faster than you expect.
Even a mild level of dehydration can lead to:
In a sport like padel, where split-second decisions and sharp movement are everything, that’s a big deal.
If there’s one thing to prioritize, it’s hydration. Most players underestimate how much fluid they lose during a match - especially in warmer weather.
Don’t wait until you step on the padel court. Aim to drink consistently throughout the day leading up to your session.
Everyone varies, to a degree, but a good rule of thumb would be:
Rather than chugging excess water at changeovers, take small, regular sips. This helps your body absorb fluids more effectively and avoids that heavy, sloshing feeling.
If you’re playing for more than an hour or in particularly hot conditions, water alone may not be enough. You’re losing sodium and other electrolytes through sweat.
Consider:
This helps maintain muscle function and reduces the risk of cramping late in matches. This can be especially costly if playing competitively.
There is a simple, if not especially glamorous, way to assess your hydration levels - use the colour of your urine as a guide.
If you are well hydrated, your urine will be the colour of pale straw. If it is dark yellow, you need more fluids.
What you eat before and after playing has a direct impact on your performance and recovery - especially when it’s warm.
Heavy meals and heat don’t mix well. You should focus on easily digestible fuel that won’t sit in your stomach making you feel bloated.
Good options 1–2 hours before playing include:
Focus on:
For longer sessions, you don’t always need to eat anything but a small energy boost can help maintain intensity.
Our recommended mid-match fuel sources include:
Keep it simple - padel doesn’t usually require heavy in-match fueling, but a quick top-up can help in the heat.
This is where many players fall short. Recovery is so important, yet often neglected.
After playing in warm conditions, your body needs:
Some great post-match options include:
And don’t forget to keep drinking water after you finish. Rehydration doesn’t stop when the match ends. It is also a great excuse to hang out with friends at CLUB39.
We hope this post doesn’t sound negative. Warm weather padel is one of the best versions of the sport and spring is a fantastic time to get on court. The ball travels nicely, the atmosphere is more relaxed and sessions naturally last longer.
But the players who enjoy it most, and perform best, are the ones who adapt to the changing season. Hydrate properly, fuel intelligently and respect the added physical load.
Do that, and you won’t just survive those spring and summer sessions - you’ll thrive in them. We look forward to seeing you on the padel court.
