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Hot Weather Tips for Players


Written by: Keith Montefusco
Wednesday, May 26, 2004

The weather seemed to jump to summer temps quickly. It is important that we take the time to remember some tips on preparing for sports in the heat. Young athletes are particularly susceptible to the effects of heat during sporting events.

         Hydration! The brain and body cannot perform without sufficient fluids. Water is the best way to get fluids to our muscles and brain, but sport drinks, juice, etc. can be used too.
         Game time is not the time to start drinking fluids. Drink water/fluids over the hours leading up to going out in the heat to play sports. Our bodies need a reserve of fluids to be able to lose some fluids during exertion. Continue to drink fluids during practice and games to help replenish what is lost.
         We often do not feel like eating much during the hot weather. However, we need food to draw on when the body is under the stress of coping with the heat. Eating light balanced meals during the day will help. Some suggestions for young players: freeze GoGurts and keep a few in the cooler. These can provide some nutrition and energy. Nutritional drinks, such as Boost, etc, can provide protein and energy and are light on the stomach. There are also yogurt-based nutritional drinks that can be used. Fruit (oranges, bananas), granola bars, etc are good snacks. Cheese slices or string cheese, etc. also provide protein. Fast foods (chicken nuggets, cheeseburgers, fries, etc) tend to be heavy and loaded with fats. These are hard to digest and can be uncomfortable when doing sports.
         Stay in the shade when possible to keep cool. In dugouts, remove hats to keep head cool.
         Soak a towel in cool water, wring it out and place on back of neck or on head to keep body temperatures in check.
         Check with family doctor or pediatrician if taking medication or if you have health problems that could be affected by exertion in the heat.
         Let someone know if you are not feeling well!

Lets have a safe, fun and healthy hot weather baseball season.

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