10 Tips to "Beat the Heat"
25 March, 2016
- Recognize the early warning signs of dehydration.
These can include: dark yellow urine, loss of energy, dizziness, loss of coordination, cramps, headaches, or unusual fatigue. If left untreated, more extreme symptoms can occur. - Allow for acclimation.
Acclimation is the body's adaptation to a hot environment. Slowly increase practice intensity and duration over the first two weeks of training. Most cases of heat illness occur in the first 2 to 3 days of training. - Drink up.
Once acclimated, fluid intake needs to be greater because sweat losses will be higher. - Have fluids within arm's reach.
Fluids should be easily accessible during workouts, practices and games. - Don't rely on thirst.
Drink during exercise to minimize - Favor sports drinks over water.
Research demonstrates that the carbohydrate in sports drinks fuels muscle 2,3,4,5 and sodium encourages voluntary drinking and promotes hydration.1,6,7 - Drink it. Don't pour it.
Pouring fluid over your head may feel great but won't help restore body fluids or lower body temperature. - Exercise in the morning or evening.
This is when the weather is coolest. Also, avoid the direct sun to minimize radiant heat from the sun and hot playing surfaces. - Dress for the weather.
Keeping cool in hot weather means wearing fewer clothes and frequently removing gear like helmets during breaks. - Break it up.
Increase the frequency and duration.
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