Beating the Heat: How to Stay Cool During a Baseball Game in the Summer

There is nothing quite like going to a ball game during the “dog days of summer”.

While watching a game under a cloudless sky is a classic American pastime, a three-hour game in high heat can quickly turn from a sun-drenched afternoon into a safety hazard.

To ensure you enjoy a game without the risk of heat exhaustion, you need a strategy that goes beyond just grabbing a cold beer.

Look for Seats in the Shade

The most effective way to stay cool is to stay out of the sun entirely. Before you buy, look at the stadium’s sun patterns and field orientation.

Better yet, look at our MLB shade guide for every stadium to get you started! If the “shade side” is sold out, a good rule of thumb is to look for seats in the back rows of each level. These are often tucked safely under overhangs of the deck above or roof, providing a permanent shield from UV rays.

Don’t Forget the Sunscreen

Even if you are sitting in the shade, UV rays reflect off the field and concrete, making sunscreen a vital part of your game-day necessities. Apply a broad-spectrum sunscreen with at least SPF 30 about 30 minutes before you enter the stadium.

Because you will likely be sweating or using misting stations, it is important to reapply about every two hours.

Pay extra attention to often-missed spots like the back of your neck, the tops of your ears, and your “sandal tan” lines on your feet.

Wear Light Colors and Lightweight Fabrics

What you wear is your primary cooling system. To stay comfortable, you should wear light-colored, loose-fitting clothes to reflect the sun’s rays rather than absorbing them like dark blues or blacks.

Pair this with lightweight fabrics by choosing moisture-wicking, breathable materials like polyester. Skip the heavy cotton jersey, which holds onto sweat and becomes heavy and hot.

Modern “cool-base” fabrics are designed specifically to allow air to circulate and help sweat evaporate quickly, which is your body’s natural way of cooling down.

Bring a Hat and Sunglasses

Sun protection is non-negotiable for long games. A hat and sunglasses are essential for protecting your face and eyes from constant exposure.

While a standard baseball cap is the tradition, a wide-brimmed hat provides even better coverage for your ears and neck.

Polarized sunglasses are also a must, as they significantly reduce eye strain caused by the sun’s glare reflecting off the bright green grass and white concrete of the stadium.

Use Cooling Gear on Pulse Points

Supplemental cooling gear is a game-changer. Bring a towel or washcloth with you in your bookbag to the ballpark.

Once inside, damp then in a water fountain and place them on your neck, head, and wrists for quick relief. These areas are known as “pulse points” where blood vessels are close to the skin. Cooling them helps lower your overall core temperature faster.

Bring a factory-sealed bottle of water that you’ve frozen solid if the stadium allows. This acts as an ice pack in your lap or against your neck during the early innings and turns into ice-cold drinking water as it melts.

Proactive Hydration

Staying cool starts long before you pass through the turnstiles. You must hydrate early. Start drinking plenty of water the night before and the morning of the game.

By the time you actually feel thirsty at the ballpark, you are likely already dehydrated. Make sure you have a constant supply of fluids.

Smart Snacking

While ballpark food is part of the experience, heavy, salty foods can also contribute to dehydration. Try to balance your meal with “smart snacks” that have high water content, like watermelon or fruit cups.

Most importantly, remember that for every alcoholic or caffeinated beverage you enjoy, you should drink at least one full bottle of water to keep your internal cooling system running efficiently.

Take Strategic “AC Breaks”

Even the most seasoned fan needs to retreat from the sun occasionally. Don’t wait until you feel dizzy to seek shade.

Use the middle innings to take “AC breaks” by visiting the official team stores or climate-controlled areas within the park. Even just walking around the shaded concourse can bring much-needed relief.

These spaces are almost always heavily air-conditioned and offer a much-needed reset for your body. If the stadium doesn’t have an indoor area, spend an inning walking the shaded inner concourses, where many modern parks have installed massive industrial fans or misting stations.

Stay Cool!

Being a fan doesn’t mean you have to suffer. Staying hydrated and shaded ensures you’ll have the energy to cheer through all nine innings and beyond.

And hey, sometimes it might be better to watch on the TV!