How to Stay Safe When Stand Up Paddle Boarding in Extreme Heat

Summer is the heart of SUP season. It is when you find yourself chasing glassy sunrises, long training days, and race starts under a blazing sky. But paddling through extreme heat can take a serious toll if you are not prepared. Whether you’re out for a casual cruise or competing at your peak, staying safe and performing your best starts with a smart plan.

Here is what to keep in mind before hitting the water on those sweltering days.

HYDRATE EARLY, OFTEN, AND WELL

It sounds simple, but hydration is your first line of defense. The demands of stand up paddle boarding, especially in races or distance sessions, can sneak up on you faster than you think. Start hydrating the day before a big effort. During your paddle, sip regularly and do not wait until you are thirsty.

Add electrolytes to your water, especially when paddling for more than an hour or racing in the heat. Sodium, potassium, magnesium, and other electrolytes help your body absorb water and keep your muscles firing. There are plenty of options, from dissolvable tablets to pre-mixed drinks. Experiment in training so you know what works for you on race day.

DRESS FOR PROTECTION, NOT JUST COMFORT

Lightweight technical clothing is a must, but go for more than just cool fabrics. Look for UV-rated long-sleeve tops, neck gaiters, and hats that shade your face and neck. A quality pair of polarized sunglasses with a strap is key for eye protection and comfort on the water.

And do not forget sunscreen. Go for a sweat-resistant formula and reapply as needed, especially on your face, hands, and legs. A small bottle or stick in your dry bag or PFD can make reapplying mid-session easy.

FUEL UP RIGHT

In extreme heat, your body burns through fuel faster than usual. Make sure to eat a solid meal a few hours before paddling, and pack easy-to-digest snacks for longer sessions or races. Energy bars, fruit, gels, or nut butter packets can all keep you going when the temperature climbs.

KNOW THE SIGNS OF OVERHEATING

Stay tuned in to how you are feeling on the board. Headache, dizziness, nausea, muscle cramps, or sudden fatigue can all be early signs of heat exhaustion. If you notice any of these, it is time to get off the water, cool down, and rehydrate.

Adjust Expectations When Needed Even if you have trained hard and prepared well, sometimes the heat wins. On the hottest days, consider shortening your session, paddling early or late to avoid peak sun, or backing off your pace during a race to avoid overheating. Listening to your body will help you stay strong for the long season ahead.

FINAL THOUGHTS

Paddling in the heat is part of what makes SUP such a rewarding summer sport. With the right approach to hydration, nutrition, sun protection, and awareness, you can enjoy those long, hot days on the water and stay safe while doing it. Stay smart, paddle strong, and we will see you out there this summer!