Beach volleyball is a sport where athletes need to perform at their best despite challenging environmental conditions. This year's NCAA Beach Volleyball Championship took place in Gulf Shores, Alabama, an area known for unpredictable weather. From deep, soft sand to extreme heat, humidity, and high-speed winds, playing beach volleyball in Gulf Shores requires careful preparation. We talked to Maya Gessner of the University of Southern California (USC) about how she and her team prepared for the tournament and how that preparation helped them reach the quarterfinals. 

Heat, Humidity, and Hydration

When preparing for major events like the NCAA Championship, heat, humidity, and hydration are all related. In the weeks leading up to high-stakes matches, staying hydrated becomes a top priority. In a humid place like Gulf Shores, this is even more important because extreme temperatures and humidity can impact performance if athletes don’t replenish fluids lost during play. 

For Gessner, proactive hydration has been a season-long focus. “The biggest thing is hydrating early,” she explained. “Drinking a lot of water and electrolytes the day before—or just the day of—is not enough.”

The timing of hydration is key, especially as temperatures rise. “I really feel an impact when I’ve been hydrating a lot for the couple days before the tournament,” Gessner said. “I also increase my food intake to help my body recover faster and be fueled for competition.” She added that her team nutritionist is an invaluable resource, providing guidelines on how much to drink before, during, and after a match to make sure the team stays hydrated and ready to compete. 

Strong Winds and Deep Sand

Windy matches are an unavoidable part of beach volleyball, like any outdoor sport. But, while you can’t control the wind, you can learn to use it to your advantage. According to Gessner, the key is practicing in windy conditions.

“It's so easy to get frustrated in the wind, but it's just another part of the game,” Gessner said. “The best players are the ones that can find ways to win in any condition.” 

Playing surfaces add another level of complexity for beach volleyball players. Every beach volleyball court is different and the sand can vary dramatically. Whether it’s shallow and packed, or deep and loose—like the sand at Gulf Shores—adapting to the surface is essential to performance and recovery.

“During the game I normally don’t notice it too much,” Gessner shared. “I'll notice it mainly after, if my legs feel more fatigued. That’s when being intentional with recovery and giving your body some extra attention if needed becomes really important.” 

Gaining a Mental Edge

In the heat of competition, it's easy to feel overwhelmed by tough conditions. But staying grounded means staying focused on what you can control and letting go of what you can’t. That’s why preparation for external conditions is crucial to success in outdoor sports like beach volleyball.

“So many times I’ve heard girls make excuses for a loss due to external factors,” Gessner said. “But at the end of the day, your opponent is dealing with the same conditions as you. So you can either use it as an excuse or not let it hold you back.”

Mental toughness is a crucial skill for any athlete, especially when matches get difficult. At the USC, Gessner and her teammates build this mental resilience in practice. “A big theme at USC is that our practices and workouts are harder than a competition,” she explained. “That allows us to go into matches with so much more confidence and ability to really trust in our training and the work we’ve put in.”

Teamwork and Communication

Navigating tough conditions like those in Gulf Shores takes more than individual effort. It takes a unified team. Success depends on players coming together, supporting each other, and finding ways to adapt and thrive. Gessner and her USC teammates did just that, pushing through challenges and earning a spot in the quarterfinals against eventual runner-up Loyola Marymount University. 

“We communicated as a team and reminded each other that all those external factors—whether it's the weather, the venue, or even referees—are all just noise that can pull our focus away from our goal,” Gessner said. “The more we can tune out that noise and stay in the present moment, the more prepared and locked in we are.”

Set Yourself Up for Success

In any sport, there are always factors beyond our control. Beach volleyball is no exception. Gessner reminds us that managing those challenges often comes down to mindset. “Playing in the heat can be so difficult but a lot more of it is mental than we think,” she said. “Try to find ways to reset between points and not allow your mind to get caught up in the things you can’t control.”

No matter the conditions, athletes can always focus on what's within their power—staying hydrated, fueling properly, controlling what they can control, and leaning on their teammates. With that approach, we can give ourselves the best chance to succeed.