Step 1: Start With a UPF-Rated Shirt
Regular cotton t-shirts have a UPF (Ultraviolet Protection Factor) rating of around 5. That means about 20 percent of UV rays still reach your skin. A shirt labeled UPF 50+ blocks over 98 percent of UV. The gap is huge. The Skin Cancer Foundation recommends UPF 30 as a minimum for effective protection, and UPF 50+ for extended sun exposure like a full afternoon of play. You can read their fabric guidance at skincancer.org.
Look for shirts specifically marketed as sun protective. Brands like Coolibar, Columbia PFG, and Solbari all make UPF 50+ shirts that breathe well and dry fast. I have a few Columbia PFG long-sleeve fishing shirts that I bought years ago and they still work. The polyester and nylon blends most sun shirts use are inherently more UV blocking than cotton, and treatments woven into the fabric bump the protection higher.
Step 2: Add Sun Sleeves for Bare-Arm Shirts
If you already own a wardrobe of regular pickleball performance tees and do not want to replace them, sun sleeves are the cheapest upgrade you can make. They slide over your forearms and biceps, cover from wrist to shoulder, and cost about 12 to 20 dollars a pair.
My sister Rachel started using them after her dermatologist found a suspicious spot on her forearm. She had been playing four times a week in tank tops for years. The sleeves she uses now are UPF 50 nylon-spandex, they stay put during a full match, and she says her arms feel cooler in the sun than they did without any sleeves at all. That evaporative cooling from moisture-wicking fabric is a real thing.
What to Look For in Sun Sleeves
UPF 50+ rating is non-negotiable. Beyond that, check the length. Sleeves that fall short of your shoulder leave a strip of skin exposed at the seam. Look for silicone grippers at the bicep opening so they do not slide down mid-rally.
Step 3: Cover Your Head Properly
A regular baseball cap protects your forehead and the top of your head, but leaves your ears and the back of your neck exposed. If you play more than an hour outdoors, this matters. The most damaged skin I see on longtime players is on the ears and the back of the neck, which get direct sun from every angle.
Three options work, ranked from most protective to least. A wide-brim sun hat with a 3-inch or wider brim covers ears and shades the neck. A cap with a built-in neck flap looks a little dorky but shades the back of the neck completely. A regular cap paired with a UPF neck gaiter (see next step) covers similar ground. Pick whichever you will actually wear.
Step 4: Wrap Your Neck
A UPF neck gaiter or sun bandana is the piece most players skip and later regret. The back and sides of your neck take direct sun during every rally. You are constantly looking down at your paddle, up to track lobs, and side to side. Sunscreen wears off from sweat within an hour, and reapplying midgame is a hassle.
Cool weather gaiters made from thick fleece are not what you want. Look for a lightweight UPF 50 gaiter in polyester or bamboo blend. They soak up sweat, evaporate quickly, and can be soaked in cold water between games for extra cooling. I keep mine slightly damp on hot days and it makes a noticeable difference.
Step 5: Sunglasses That Stay Put
UV protection for your eyes matters just as much as skin protection. The American Academy of Ophthalmology recommends sunglasses that block 99 to 100 percent of both UVA and UVB rays. Any pair labeled UV 400 hits that mark. Their recommendations for sport-appropriate eyewear are at aao.org.
For pickleball specifically, look for wraparound frames that block light coming in from the sides. Polarized lenses cut glare from bright courts, which helps you track the ball. And the frames must actually stay put during rapid direction changes. I use a pair of Tifosi sport sunglasses with silicone nose pads and temple grippers. They cost about 40 dollars and have survived three seasons of heavy use.
Step 6: Do Not Forget Your Legs
Most pickleball players wear shorts and never think about leg sun exposure. If you play mornings or evenings when the sun is at a low angle, the tops of your thighs and calves catch a lot of UV. Long compression tights under shorts are one option in cooler weather. In hot weather, higher-SPF sunscreen is more practical.
I use a mineral zinc sunscreen on my legs and it does not run into my eyes the way chemical sunscreens do when I sweat. Reapply every two hours if you are on court for longer sessions. This is where the average player fails, myself included on lazy days. Set a phone timer if that helps.