Road renegades

Avoid heat exhaustion with tips from Austin's champion runner

Gilbert Tuhabonye
Photo by Holly Reed
Early morning practice
Gilbert's Gazelles staying hydrated during a race

It’s been proven time and again that summer in Austin is hotter than summer in hell, yet hit the hike and bike trail this time of year and you’re far from alone. Austin’s outdoor exercise obsession is second only to our Mexican food obsession, and for a city with so many hobbies, that’s saying something.

But in a place where the thermostat commonly tops 100 degrees, the risks of running outdoors at this time of year are not to be ignored. Most common are sunburn and heat exhaustion, but if heat exhaustion progresses to heatstroke, the condition can be life-threatening.

Luckily for you outdoor runners, there’s no need to resign yourself to turning into an oversized stick of human jerky — or worse — by the end of the summer.

Gilbert Tuhabonye is a national champion runner based here in Austin, and is the founder and owner of a runners’ training group called Gilbert’s Gazelles. The group trains runners of all skill levels, from those who are just starting out to those interested in running the Boston marathon. A survivor of the 1993 genocide in Burundi, running literally helped to save Tuhabonye’s life.

Here, Tuhabonye shares his tips for how to keep from overheating while exercising outdoors in the Texas heat, as well as what he himself does to prevent overheating.

He says that ideally, summer runners should drink 1 oz. of water per pound of bodyweight.

The key to not overheating is to stay hydrated, Tuhabonye says. In a place like Austin where both heat and humidity are high, hydration is vital. (Humidity is hard on runners because it prevents the body’s natural cooling mechanisms — it’s not sweating that cools you down, it’s the evaporation of that sweat, which can’t happen when the air is already saturated.) Tuhabonye doubles his intake of both fluids and fruits at this time of year.

“I am outside nearly every morning between 6 and 11 a.m., when the humidity tends to be really high, so I make sure to drink plenty of water,” Tuhabonye said. “In my truck, I always carry a variety of fruit, like bananas, apples or grapes.”

The sugar in fruit helps runners maintain the proper electrolyte balance and also gives them the boost of energy they need without slowing them down, as high-calorie dairy treats like ice cream would.

Luckily, summer fruits are perfect for hydration. “Summer is a great time for fruits that have lots of water within them, like watermelon and pineapple,” Tuhabonye said. “They are great snacks and a natural source of water and sugars.”

After his run, he eats a light lunch, such as a salad, and follows it with 32 oz. of water (4 cups). Tuhabonye drinks water throughout the day, averaging 80 to 100 oz. per day. He says that ideally, summer runners should drink 1 oz. of water per pound of bodyweight. In other words, someone weighing 150 pounds should drink 150 oz. of water each day — almost 19 cups. If you can’t manage that much, at least get 75 percent of the ideal amount, or 14 cups in this example.

“In addition,” Tuhabonye said, “I only eat twice a day versus five small meals throughout the day, and I feel energized and happy.”

Whether you follow his lead or not, it’s important for runners to eat moderately and lightly, and to include a lot of fresh vegetables in addition to fruits. Runners should also avoid salty snacks, which are quickly dehydrating.

Now, Tuhabonye said, “Go out and run with joy.”

For more information about Tuhabonye, Gilbert’s Gazelles and the Gazelle Foundation, dedicated to building water projects in Burundi, visit www.gilbertsgazelles.com.

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High Score

Austin named the nation's pickleball capital in industry report

Photo by Henry Selis Photo

Other Racquet Social Club is back after city woes.

It's no secret that Austinites love pickleball. A new study proves just how much by ranking Austin the No. 1 city for pickleball in the whole country. Dallas and Houston also made the top 10 at Nos. 3 and 8, respectively.

The report was published by TeachMe.To, an online marketplace for learning sports (and sometimes music) from private instructors. It used data from its own platform, USA Pickleball, Places2Play, local pickleball associations, and more. It also referred to the Sports and Fitness Industry Association (SFIA), which named pickleball the fastest-growing sport in America, with a growth rate of 223.5 percent over three years.

Similarly, TeachMe.To ranked Austin as the fastest-growing city for pickleball, and citing this as the main reason for the overall title of "the nation's pickleball capital."

It name-checked the Austin Metro Pickleball Association (AMPA) — with approximately 3,000-3,500 members — and the Austin Pickleball League (APL), estimating that overall, "15,000-20,000 people play pickleball at least occasionally in the greater Austin area." About half of those players — about 8,000-10,000 people — play at least twice a month.

The report did not include gender data on Austin, specifically, but it did note that not only are two-thirds of pickleball players female; women's involvement in the sport is also growing 50 percent faster than men's.

New courts everywhere
This probably isn't a surprise to people who have noticed the number of courts opened around Austin in recent years. By 2024, TeachMe.To's data shows 32 dedicated courts in Austin, and thanks to with a utility rate of 92 percent it doesn't look like that'll be slowing down.

In the summer of 2023, the online booking platform Swimply noticed how many pickleball courts there were in Austin compared to such great demand, and added courts to its service. In fall 2023 and summer 2024, at least two important developments expanded that availability: Other Racquet Social Club opened as a friendly, country club-like neighborhood option, and national chain The Picklr announced it's bringing five locations to Austin and Round Rock.

Perhaps because Austin is such a food-obsessed city, there seems to be some growing opportunity for food and beverage hospitality around pickleball, too. Other Racquet recently started hosting the Bill's Dips food truck, a spinoff of the popular downtown restaurant Bill's Oyster; and a pair of bars with pickleball courts, Drifters Social Coffee & Cocktails and The Pickle Pub, also opened in South Austin this year, with strong online ratings already.

The trend has even reached into real estate (see this cute house with its own pickleball court) and inspired athletes to introduce similar sports to the local market, as in the case of the padel club Paddle39. TeachMe.To's report also mentioned tech companies adding pickleball to their campuses.

Aside from growth, the study also considered lesson activity (including information about teacher availability and diversity of clinic offerings), infrastructure, community vitality, the tournament scene.

Austin had the highest concentration of all the cities of players under 40 (65 percent), as well as the highest share of national lesson bookings. At 16.90 percent, that means about one in six of the pickleball lessons contracted through this platform were in Austin. Lesson demand, the report says, is growing 125 percent year-over-year.

Elsewhere in Texas
Dallas was No. 3 thanks in part to its "central location" according to the report.

"The city's 45 dedicated courts and 85 [percent] public accessibility rate have fostered one of the most active competitive scenes in the country, with 8,500 registered league players," it says. "The combination of strong tournament presence, extensive infrastructure, and a 112% growth in lesson bookings solidifies Dallas as a powerhouse in the national pickleball landscape."

Houston made No. 8 with an emphasis on integrating pickleball with other sports.

"The city's 22 dedicated courts have seen a 92% increase in lesson bookings, driven by innovative programming that includes the nation's first corporate league system," it says. "Houston's success in integrating pickleball into existing sports infrastructure while maintaining 72% year-round utilization demonstrates a sustainable model for rapid growth."

Overall predictions
After laying out data about the top cities in pickleball, the report made some predictions. As the Austin newcomer mentioned above believes, the report also thinks padel is the next big thing. It also guesses more cities will act like Houston by focusing on hybrid facilities.

It also expects to see an expanded professional circuit and mainstream coverage, more technology used on the court, a rise in the prevalence of young players, and more opportunities in corporate wellness and real estate. "Dedicated pickleball facilities will become as common as swimming pools in luxury developments," it says. Texans will be the judge of that one.

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