When it comes to hot weather and soccer, it’s very important to know how to keep your body from overheating. Knowing how to protect yourself by eating, drinking, resting and wearing the right clothes makes a big difference. Players who do these things right keep themselves safe and perform much better.
Heat exhaustion definition
A condition caused by exposure to heat, resulting in the depletion of body fluids and causing weakness, dizziness, nausea, and often collapse.
The condition can be alleviated by rest and the administration of fluids and electrolytes to compensate for those lost through excessive sweating.
The effects of the sun vs shade
When it comes to things that make a big difference in the Summer heat – shade is arguably #1…
Therefore, when you’re training alone or with friends find a tree and use the shade🙂
Of course there are going to be practices and camp facilities and situations where you can be in the shade, but if you can use it.
Be smart, in that when games and practices are over – get in the shade right away… Every minute counts…
If you’re going to be in the sun make sure you put on sunscreen ahead of time…
Not only will it help with preventing burns, but it helps keep you hydrated. You don’t want the sun zapping everything out of you.
You’re in the sun so much – protect your skin too. This spray sunscreen is easy, fast and works good.
What to wear
Wearing bright colors will reflect the sun… So neon yellow, orange, light blue and white are good choices.
Dark colors like black or navy blue will attract the sun – making you feel the heat. Not only will you feel more hot, but it will cause dehydration if you’re not hydrating enough.
Most people who spend time outside in the heat would agree that dri-fit shirts – like these are the key… I sure do.
Personally I would rather wear a black dri-fit shirt than light colored cotton… That’s how much Dri-Fits help!
It’s amazing how much more we sweat when wearing cotton material compared to the lighter dri-fit t-shirts.
Remember to put on quality sunscreen SPF 30 or higher.
How to stay hydrated
During the Summer, especially in hot zones like South & Central America, Southern US, SE Asia, it’s important to try and stay 1 day ahead with your hydration…
If you have a game tomorrow, you should be drinking extra water today – staying 24+ hours ahead.
In other words, if game day is Saturday morning, start drinking extra water Thursday evening.
Drink to stay ahead… Don’t wait until you’re thirsty.
Liquid I.V. is a great option for electrolytes… It’s better than your “popular brands” like Gatorade…
Oftentimes the stores don’t have all the Liquid I.V. flavors…
- I like strawberry
- Many of the kids like lemon lime🙂
- New flavors like pina colada
- Golden cherry sounds amazing, this is my next try.
Key body points that will cool you off
2 best places to cool the body:
- Back of the neck
- Inside of the wrists
Simply pour or spray cold water on these areas to help cool your body down quickly.
When people go into the hospital for heat exhaustion, the nurse puts cold packs on these areas before giving them an IV.
Food soccer players should eat during Summer
It makes a big difference for athletes who eat the right foods…
5 foods to help keep you hydrated:
How to rest
Rest when you can…
During preseason or in season [especially players who to both HS and club] it’s a lot on the body.
2-a-days, Summer and ID Camps are also draining…
During long hot weather soccer days try to take naps between sessions… Even if you don’t fall asleep at least you got to lay down and rest your bones.
Be careful spending time at the pool on days you have games or long trainings.
Resting helps the body recover much faster!
Facts about heat exhaustion
- Heat strokes from exercise is one of the 3 leading causes of sudden death in sports activities.
- 31% of deaths from heat exhaustion symptoms were attributed to exposure of excessive natural heat. [especially exposed under the sun vs shade]
- Injuries from heat mostly happen when temps reach 100 – 104+ degrees Fahrenheit, which can cause cellular damage after 30 minutes or so of elevated temperatures.
- Some medications can put you at a higher risk of overheating… In addition, meds can cause heat stroke or exhaustion.
Stay safe and healthy by using all the tips in this article.
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