Preparing for summer workouts in the scorching heat becomes a top priority for high school and college student-athletes as football and soccer players, among others, gear up for rigorous training sessions. With temperatures soaring into the triple digits, athletes face the risk of dehydration and heat-related issues.
Dr. Lee Chilton from Ally Medical emphasizes the crucial role of proper hydration in athletic performance and highlights the responsibility of coaches and staff in monitoring this aspect. Dr. Chilton advises that athletes should begin hydrating their bodies at least two days before engaging in intense workouts.
His recommendation is to consume one ounce of water for every pound-and-a-half of body weight. For instance, a player weighing 180 pounds should aim for 120 ounces of water. While water suffices for workouts lasting an hour or less, longer sessions call for the replacement of electrolytes.
Comprehensive Pre-Practice Education
In addition to staying hydrated, finding ways to cool off in the shade and avoiding direct sunlight is equally important. Amy Culp, the University of Texas Assistant Athletics Director for Performance Nutrition, emphasizes that athletes receive education not only on hydration but also on nutrition before they hit the field for practice.
She underscores the significance of a well-balanced diet, including fruits, vegetables, pasta, rice, and grains, as they aid in maintaining hydration levels due to their water absorption properties. To gauge hydration levels, athletes are advised to monitor the color of their urine, which should resemble lemonade rather than apple juice.
Moreover, certain foods should be avoided in proximity to workouts, such as those high in fat and fiber. On the other hand, adequate salt intake is encouraged to compensate for the loss of sodium through sweat. The advice from both experts extends beyond student-athletes and applies to anyone engaging in physical activity during the hot summer months.
Proper hydration and nutrition are vital for optimizing performance and avoiding potential health risks associated with exercising in high temperatures. As the summer workouts approach, athletes and fitness enthusiasts alike are urged to prioritize their well-being by following these guidelines.
By staying hydrated, maintaining a balanced diet, and taking necessary precautions, individuals can make the most of their training while keeping their bodies safe and energized in the heat.