Beat the Heat During Pre-Season Practices

Many fall sports teams will begin practicing in the dreaded hazy, hot, and humid days of August. Here are a number of suggestions from a local sports program that our Finds Editor found to help your athlete power through and stay safe:

Hydrate, hydrate, hydrate – Increase your water intake a few days prior to game day. If you wait till you are in the sun it is usually too late to keep up with heat. And as odd as it sounds, definitely don’t wait until you are thirsty. The CDC recommends 16 – 32 ounces per hour in weather like this.

Avoid the hidden sugar and caffeine – Energy drinks sound like they should be a good thing, but just the opposite! Many are loaded with sugar and caffeine which will dehydrate you faster. Same goes for things like Coke and Pepsi.

Replace Electrolytes – Sweating sheds the body of important salt and minerals. It is important to replace them. The best way is to use electrolyte-enhanced water such as SmartWater (Trader Joe’s makes a great one too!). Gatorade-type drinks can also be used in moderation (they are often high in sugar).

Wear loose, lightweight clothing – Ideally pick natural fabrics in light colors that breath such as cotton and/or bamboo.

Lather up – Sunblock is huge! Be sure to reapply frequently. The spray options are great because they are quick and easy to reapply during water breaks. You want a minimum of SPF 15.

Limit sun exposure – If you know you have practice or games, avoid the esun exposure at other times of during the day if possible. Also, seek out shade during breaks in practice and games.

Eat your Cheerios – Many have heard to eat a banana in the heat, but add cheerios to your breakfast. Studies have shown that the morning staple has the right amount of sodium to help the body absorb all that water you will be drinking, helping to keep you hydrated.

Tips listed above are from Trilogy Lacrosse.