Here are five must-have items I always keep in my pickleball (and tennis) bag.
1. Sea Salt
Sea salt is an absolute must-have for hydration and recovery. It contains around 80 naturally occurring minerals like magnesium, calcium, potassium, in the ideal proportions, which are easier for your body to absorb than manufactured supplements. If you are sweating even a little, you need sea salt. To keep from getting headaches, tiredness and muscle cramps, a pinch of sea salt can help balance electrolytes naturally. It’s worth noting that in the hospital, saline (white salt water) is often the first thing they hook up in your IV even if you may not be dehydrated. If dehydrated, it can be several IV bags. Take a pinch of sea salt in between games.
Sea salt can also be mixed with filtered water as a perfect eye wash for irritation or redness. It is ok if it stings a little bit.. It is healing.
If you get a scratch, bite or scrape, sea salt and water is perfect to clean and start the wound healing.
2. Resistance bands
Just hitting a few balls before you start is not enough to get stabilizers warmed up. Resistance bands get stabilizer muscles in the hand, forearm and shoulder firing. It is extremely important to activate those smaller stabilizing muscles before your game starts!
If muscles are not engaging yet and someone hits a hard ball to you, or you do not make contact properly, all the strain goes into your joints and causes trigger points and stress in the muscles and tendons.
Pickleball elbow is tough to resolve without aggressively getting those stabilizers working!
Remember to keep your elbow tucked in tight to your body when using the resistance bands. If you feel any strain on your joints, then the muscles are not engaging or you are using poor form.
3. Athletic Tape
Athletic tape is another staple in my bag. It is versatile for both preventive support, during play and post game care.
Wrapping areas prone to strain or mild discomfort can provide stability, especially when you’re dealing with longer games or fast paced matches.
It’s also helpful for small tweaks, joint discomfort, and light support for ankles and wrists if needed. Do not be afraid to tape when your arm is tired! Overuse can lead to injuries in the arm and back!
4. Nutrition
Energy is key to staying focused and feeling strong throughout a game, so I always pack nutrient-rich foods to keep me playing tough!
My go to is a mix of dark cherries and goji berries—both are packed with antioxidants and natural sugars that give me a steady boost without a crash. The cherries are anti-inflammatory, which is helpful for muscle recovery, and the goji berries add blood building nutrients.
5. Natural Sunscreen
Outdoor players know the importance of sunscreen! I prefer a homemade or organic sunscreen, as it’s usually free from harsh chemicals that can be rough on the skin. Natural sunscreens often contain minerals like zinc oxide, which provide a protective barrier without the additives found in many conventional products. It’s a great habit to reapply before and after your matches to keep your skin healthy.
By keeping these five essentials in your pickleball bag, you’ll be better prepared to perform your best while taking care of your body. Whether you’re playing a quick game or a tournament, having the right tools on hand can make all the difference in staying energized, protected, and injury-free.