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Summer Leagues – How to Stay Cool and Avoid Heatstroke While Excelling at Sports
It’s that time of year, temperatures are rising and sports camps and summer leagues are in full swing. An important factor in how your summer season unfolds is how you manage the weather – primarily the sun and the heat. Playing in high temperatures under the scorching sun can lead to problems ranging from the common annoying sunburn to the much more serious dangers of heatstroke, but if you prepare well and listen to your body, you can excel even at the height of the heat. the summer. Here are some tips to keep you cool without keeping you on the bench.
Let’s start with the extremely obvious: the best way to avoid overheating is to stay where the temperatures are lower, like a nice air-conditioned room, or in the shade. This means for athletes that, whenever possible, between practices or breaks during play, try to protect yourself from the sun. As beautiful as that blazing orb in the sky is, being in the sun can sap your strength, overheat your body, and make you tired. Coaches, ensure your athletes have a cool place to rest whenever possible. In sports where substitutions are possible during matches, switch players often so athletes have a chance to hydrate and avoid overheating.
Perhaps the most important thing to do in summer sports is to stay hydrated. Here’s a bit of wisdom: don’t just drink water when you’re thirsty. If you are thirsty, it means you are already dehydrated. So instead of playing for an hour and then drinking a bottle of water, stay constantly hydrated throughout the day with small, frequent drinks. On what to drink: water is obviously a great way to stay hydrated, but when exercising for 60 minutes or more, I also suggest drinking fluids with added electrolytes, such as sports drinks (but try to avoid those that contain a lot of sugar). content.) Your body loses a lot of electrolytes during intense activity and in the heat, so the added electrolytes and carbs in sports drinks can help keep you charged through long periods of play.
Here’s another easy way to deal with the sun and the heat: wear sunscreen! In addition to protecting your skin from harmful UV rays, preventing sunburn also prevents fatigue. A sunburn will tire you out very quickly because your body expends a lot of extra energy repairing damaged skin cells, so unless you plan to spend your afternoons napping, I suggest a smart application of SPF 45 Just like hydration, apply early and often.
Now that the three most obvious and important tips are out of the way, here are some tips for staying cool that I’ve learned throughout my years in the sport.
Wear a hat if you can. It protects your skin from the sun and keeps your eyes free to focus on the game. My favorite hat is the headgear, which is made from a breathable material and has a taped lining that keeps sweat out. your eyes. I also liked to dip my hat in water from time to time, as the evaporating liquid made my head much cooler. (Although I don’t think it lowers your body temperature at all, but it sure is nice.)
Wear light, loose clothing. The light is the best both in terms of weight and color. White clothes reflect light, while black clothes absorb it and make you warmer. The loose fit allows your body to breathe and cool down.
You can also occasionally try putting water on areas of your skin where the arteries are close to the surface, such as the inside of your wrists and the sides of your neck. The evaporating water cools your skin, and the idea seems to be that if you cool the areas around these major arteries, it will help cool your whole body. (I don’t know how scientific this one is, but it seems pretty logical.)
All of these steps – hydration, rest in the shade, sunscreen, and the type of clothing you wear – can help you perform at your best in whatever summer sport you participate in.
Even with these precautions, however, the heat is sometimes just more than our bodies can handle. In these cases, be careful, be aware and, if necessary, consult a doctor. Watch out for signs that can lead to heatstroke, such as headaches, dizziness, muscle cramps, nausea, and unusual weakness or tiredness. If you start to experience any of these symptoms, let your trainer know and get out of the sun, rest and stay hydrated.
Some signs of true heat stroke are the absence of sweating, with hot, dry, flushed or flushed skin, high body temperature and rapid pulse, difficulty breathing, confusion, disorientation and ‘hustle. Keep in mind that heatstroke is a medical emergency, so if these symptoms are present, seek immediate medical attention.
With this caution, stay smart, stay cool, and listen to your body, and you’ll excel at your sport in the summer months!
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