Heat Stroke Prevention & Hydration Tips

1.  Start conditioning & hydrating regularly, no less than 30 days prior to the start of practice.  This gives your body time to adjust to working out in th heat.

2.  Weigh yourself before and after practice.  You should never loose more than 7 lbs. after a workout or practice.

3.  Absolutly NO intake of carbonated beverages (soda), drinks high in sugar and absolutly NO ENERGY DRINKS. Once you start conditioning, you sould be drinking 16-32 oz or water or sports drinks throughout the day.  When you arrive at practice you should already be hydrated.  DO NOT over do it, too much fluid can also be harmful.  You shouldn’t have the feeling your stomach is floating.

4.  You shoud drink sports drinks before and after practice, not during.  Sports drinks are used to replenish the body of electrolytes that are lost during activity.  Athletes should only be drinking water during practices.

5.  DO NOT wear “Doo Rags” or any other type of hear covering besides a helmet during the hot summer months. These types of head covering will only trap heat in your body.  Your scalp has hundreds of thousands of sweat glands and pores that release body heat.  If the pores are covered the heat will travel back down to your body to find a release point, which can result in your body over heating.

6.  If you have been running a fever or suffering from diarrhea or vomiting, you will need to tell your coach and NOT practice.  ou should be clear of all symptoms at least 48 hours before returning to the field.

7.  Change your diet.  Eat salads and or baked foods during this time.  Eat more fruits and vegetables.  Bananas are a really good source of potassium which reduces cramping.  Stay away from fried foods and foods high in saturated fats.

8.  NEVER come to practice on an empty stomach.  You should have eaten a healthy meal or snack 2 hours before practice.  Your body needs energy to burn.  If there is none present in your body, the body will try to pull that energy from other places which can result in passing out or dizzines.

9.  Limit the layers of clothing you wear to practice.  Breathable clothing is highly recommended.  Nike & Under Armor make excellent breathable shirts.

10.  ANYTIME you suffer the following symptoms, tell a coach or parent.  Nausea, blurred vision, headache, not sweating, dizziness or cold chills.  These could be signs of a heat stroke.