On a walking trail in Norway last week, my wife and I found a woman collapsed by the roadside. She told us she was diabetic and had taken her medication that morning, but hadn't eaten anything yet. Her blood sugar had clearly dropped too low.

While my wife called for an ambulance, I ran to the local supermarket to get her some sports drink and chocolate, and we stayed with her until help arrived. Watching her gradually come back to herself after just a small amount of sugar reminded me how quickly things can turn serious when your body runs out of fuel.

That experience made me want to talk about recognizing the warning signs of low blood sugar or depleted electrolytes, especially when playing hard on the courts, and knowing what to do when it happens.

What happened on that walking trail in Norway could easily happen on a pickleball court. When your body runs low on blood sugar or electrolytes, it doesn't take long before your brain and muscles start to fail you.

The good news is that the signs usually show up before things get dangerous, if you know how to spot them.

When blood sugar drops, your body sounds the alarm in a few predictable ways. You might notice sudden shakiness, sweating, dizziness, or a racing heartbeat.

Some players describe feeling "off" or unusually irritable, and in more serious cases, you'll see confusion or difficulty focusing. If ignored, this can progress to collapse, seizures, or even loss of consciousness.

Diabetics are most at risk, but anyone who skips meals or pushes through long games without fuel can end up here.

Electrolytes like sodium, potassium, and magnesium are the minerals that keep your muscles firing and your heart rhythm steady. When levels dip, cramping is often the first sign.

If you ignore it, fatigue, nausea, and lightheadedness follow.

In rare but severe cases, dangerously low sodium can cause swelling in the brain. That's why players who only drink plain water without replenishing salts can sometimes feel worse instead of better after long matches in the heat.

The immediate goal is to stabilize the situation. For suspected low blood sugar, fast-acting carbohydrates are your answer. Fruit juice, sports drinks, glucose tablets, or even candy work quickly.

For electrolytes, the fix is a drink or snack with salts and minerals. Sports drinks, coconut water, or salty snacks can make a real difference.

If symptoms are severe or don't improve after a few minutes, it's time to stop play and call for medical help.

Pickleball players, especially those who play long tournaments or back-to-back matches, are more vulnerable than they might realize.

Skipping breakfast before a morning game, playing in the heat without proper hydration, or simply not paying attention to early warning signs can all set the stage for a sudden crash.

Knowing what to look for isn't just about performance, it can keep you and your playing partners safe.

• Low blood sugar signs: shakiness, sweating, dizziness, confusion.

• Low electrolyte signs: cramps, fatigue, nausea, lightheadedness.

• Fix low blood sugar with fast carbs like juice, sports drinks, or candy.

• Fix low electrolytes with salty fluids or snacks.

• If symptoms worsen or don't improve quickly, stop play and seek medical help.

If avoiding a crash is the first step, the second is learning how to fuel and hydrate properly so your body never reaches that dangerous low. A good routine before and after matches can keep energy stable, prevent cramps, and improve recovery, all without complicated supplements or expensive drinks.

Your body needs both quick energy and staying power. The ideal pre-game meal combines complex carbohydrates for long-lasting fuel and a smaller portion of protein for stability.

Oatmeal with fruit, a banana with yogurt, or whole-grain toast with peanut butter are all good examples. What you want to avoid is walking on the court with an empty stomach or relying on nothing but coffee, which often sets the stage for a blood sugar dip.

Once matches stretch past an hour or two, small snacks become more important. A piece of fruit, a handful of pretzels, or even a granola bar can provide quick energy without weighing you down.

Pairing carbohydrates with a little salt is especially helpful since it addresses both fuel and electrolytes. Keep snacks simple and portable, and don't wait until you feel shaky to reach for them.

Plain water works well for short sessions, but for longer or hotter play you need electrolytes too. Sports drinks, electrolyte powders, or even diluted fruit juice with a pinch of salt can keep levels steady.

The key is balance. Too little fluid increases the risk of cramps and heat illness, while too much plain water without salts can dilute sodium and cause problems of its own. Sipping consistently throughout the day is more effective than chugging a large amount at once.

What you eat and drink after playing matters just as much. The first 30 to 60 minutes after exercise is when your muscles are most ready to absorb nutrients.

A balanced snack with carbohydrates and protein helps replenish glycogen and repair tissue. Chocolate milk, turkey with whole-grain crackers, or even a smoothie with fruit and protein powder are all effective options. Adding some salty food or an electrolyte drink helps replace what you lost in sweat.

Pickle juice has gained popularity as a cramp-fighting drink, and while studies are mixed, the salty kick can help replenish sodium quickly.

Another trick is using frozen grapes or orange slices as a refreshing mid-match snack that doubles as hydration. Simple ideas like these can keep your routine interesting and effective.

• Eat a balanced meal with carbs and some protein before playing.

• Snack on portable carbs with a little salt during long sessions.

• Use water for short play, but add electrolytes for longer or hotter matches.

• Refuel within 30–60 minutes after exercise with carbs, protein, and some salt.

• Try quirky options like pickle juice or frozen fruit for extra variety.

Staying fueled and hydrated isn't just about performance, it's about safety. A sudden drop in blood sugar or electrolytes can catch anyone off guard, whether you're out on a walking trail or deep into a tournament match.

The good news is that small, consistent habits with food and fluids can prevent most of these crashes before they start. In future issues I want to take a closer look at long-term strategies for endurance and recovery, including supplements and other approaches that can help players stay sharp and strong over the years.

For now, I hope this week's breakdown gives you the tools to spot the warning signs early and keep your body running steady on the court.

Boris.

Disclaimer: This newsletter is for educational and informational purposes only and does not constitute medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this newsletter.