» 10 ways for athletes to survive summer heat :: Raising Athletes

Jul162009

10 ways for athletes to survive summer heat

Filed under AAU Sports, Baseball, Football, General, Health & Fitness, Injuries, Summer Sports by bob hammerstrom at 2:59 pm

Are you or your kids playing sports this summer, and maybe traveling south to a warmer climet to play ball? Here are some tips to keep an athlete healthy and safe in the summer sun.

1) Hydrate your body starting the day before the athletic event. An easy way to test whether you’re dehydrated is to check the color of your urine (not in the bushes or behind a tree!). If it’s light yellow to clear, you’re good to go. If it’s dark yellow, drink more water.

2) Bring along frozen wash wrags. Fill a cooler with ice and water. Put the towels inside for the day. Place them on your kids’ kneck during breaks in the action.

3) Take game hats off during breaks or between games - jerseys too if they have a t-shirt underneath. The head is like a chimney for the body. Uncap it, and let the heat out.

4) Give athletes oranges, bananas or watermelon after a game. All provide essential vitamins and potassium to revive the body.

5) Find shade. On hot days, the shade is a welcomed place to cool down between breaks. A pop-up tent (no sides) works great for this. Also handy for rainy days. And don’t forget the stakes to keep it secured on windy days.

6) Eat a good breakfast. The heat will tire you out faster, so make sure to load up on vitamin C, fiber and protein in the morning.

7) Wear white or light colored clothing that breaths. Cotton is best for this. The sun reflects off light colored things, and is absorbed by dark colors.

Pace yourself - If you’re running, try a slower pace to avoid overheating right away.

9) Play games or run in the morning or evening when the temperature is cooler and the sun is not directly over you.

10) Listen to your body - If you are feeling light headed, cramps or dizziness, chances are you’re heading for dehydration or heat exhaustion. Find some shade, drink water and relax for a few minutes.

-Bob Hammerstrom

Tags: athletes, athletic, athletics, bob hammerstrom, cramps, drinking, exhaustion, field, heat, how to, hydrating, ice, pace, running, sports, summer, sun, survive, surviving, water