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.