...Any tips on splat zones? This is a headache.
Don't die inside the splat zones is the most important tip. Inking area around the splat zone is also really useful because it gives you mobility and can help you easily tell where the enemies are coming from. Don't just try to hold the splat zones, try to hold areas that give you advantages, like the upper area of Saltspray or the sides of Warehouse.
Staying alive is the most important thing, the only way I would say dying is appropriate is either killing someone with good killing power (dynamo rollers come to mind) and try not to trade unless you have more teammates around the splat zone than they do. Another good reason to risk your life is if the time is about to run out and you have to paint the zone to get into overtime. That said, killing people should be your #1 priority if you're holding the zone.
Too often have I seen my teammates try to cover the zone while the enemy is also ink the zone, and even worse, they tried to out paint a sprinkler instead of destroying it. Do not ignore sprinklers; find a good place to take it out that would make it hard to sneak up on you and then take it out. You may fall into their trap if you try to destroy it standing out in the open.
Do not expect to have competent teammates. If you see a beacon on your map, take it out yourself. This applies to enemies trying to flank you guys as well. If you depend on your team to do that, then you should prepare to lose. If you have competent teammates, they'll see you going after the beacons or flanking enemies and will decide to hold your area. Also watch your map during downtime, try to see if there's any beacons on the map or where enemies are trying to push their way towards the zone. You can either flank them or take them head on.