Dealing with the Summer Heat - A Few Common Sense Tips

• Eat lightly, avoid heavy, fatty or hard to digest foods. Small frequent feeding is better.
  

• Begin drinking before arriving at a match.
  

• Start early, drinking frequent small amounts of fluid. Water or a carbohydrate-electrolyte solution such as Gatorade or Powerade etc.  The ones with lower calories and salt are prefered (G2 etc)
  

• In hot weather you should drink enough fluid to urinate every 2 ½ to 3 hours.  That can be as much as 8 ozs every 20 min.  Drink  small amounts frequently.  Thirst is not a good indicator of  dehydration.
  

• Use available shade or make your own.
  

• Looking good is not worth a heat stroke.  Roll those sleeves up; light cotton shirts.
  

• Goose bumps, nausea, dizziness, blurred vision, muscle cramps             are signs of impending problems.  Find shade,  drink cool                        liquids and rest.