Dehydration, which is a major concern for anyone participating in regular training during high temperatures, can lead to heat cramps, heat exhaustion and heat stroke.

Here are some tips to help ensure FCCA soccer players stay at their optimal best and prevent dehydration and heat-related injuries during training throughout the summer months.

 Begin Conditioning Before Preseason Training

It is highly recommended for FCCA players to begin conditioning in the heat at least two weeks before official practice begins. This allows the players body to cool more efficiently by increasing sweat production sooner than when they are not acclimated to the heat.

 

Avoid Workouts During Unusually Hot Temperatures

Conditioning during unusually hot and humid conditions should be limited to very moderate workouts, postponed until cooler times of the day or brought inside to avoid the heat.

 

Make Fluids Part of  Your Training Manual

Before, during and after training or competition, be sure to consume adequate amounts of fluid.  The longer the workout, the more frequently fluids need to be replaced. Research shows that a sports drink containing a 6% carbohydrate solution, like Gatorade, can be absorbed as rapidly as water. But unlike water, a sports drink can provide energy, delay fatigue and improve performance.

 

Use the Shade                                                                                                                                  

Before practice, warm up in the shade and be sure to rest in the shade

during breaks. Even during rest, exposure to heat can raise the body

temperature, increase fluid loss and decrease the blood available to the

 muscles during workouts.

 

Wear Loose Fitting Clothing

Cotton blend, loose fitting clothing can help promote heat loss.

The rule: the less heavy clothing, the better.

 

Be Prepared for an Emergency

Always keep ice and ice towels on hand in case of heat-related

emergencies.  Click here to read more information and get more tips on proper hydration.