Essential Heat and Dehydration Information
As student athletes head back to the practice fields, so too does the concern about heat and dehydration. The National Strength and Conditioning Association (NSCA), a non-profit, educational organization with 25 years in the strength and conditioning industry has provided general, scientific based information on precautions to prevent and monitor heat and dehydration complications while training.
- Get in shape first. It is critical that an athlete have a significant level of fitness before training in extreme conditions. Developing a “fitness base” builds the athlete’s resistance for the intensive training of two-a-day practices. Gradual exposure to heat on consecutive days is a recommended strategy.
- Hydrate before, during and after training sessions. Water and dilute carbohydrate drinks should be served cool and should be made freely available, even during practice. Athletes should drink, at a minimum, every 15 – 20 minutes in the heat and at high altitudes. Do not rely on thirst as an indicator of when to drink. Scheduling break times during each practice session, allow athletes to recover, cool down and hydrate.
- Schedule training sessions during cooler times of the day. It is a physiological fact that more work can be done in cooler and less humid conditions. This allows players to focus on sport techniques and maintain proper mechanics, and reduces the exposure to heat-related injury. Practice schedules should be adjusted to accommodate for the environmental conditions.
- Monitor body weight. Small changes in body weight can have a significant effect on heat-related injuries. Athletes should replace lost bodyweight before a subsequent training session.
- Dress appropriately. Practice clothing should be loose fitting and allow for effective air circulation. Wicking materials can aid heat loss through evaporation. Function over form should be the rule of thumb.
- Maximize recovery between training sessions by:
- Avoiding stress and trying to relax
- Getting out of the sun as soon as possible
- Moving to a cool environment immediately after practice
- Staying in the shade or air conditioning when possible
- Lying down and resting for a short period of time between training sessions
- Getting a high quality and quantity of sleep
- Eating balanced meals to replace lost fluids and energy used
- Avoiding excessive clothing
- Monitor hydration levels. Pale colored urine indicates that the body is hydrated. Dark or darker color urine indicates a dehydrated state.
Factors that can contribute to dehydration:- Heat
- Humidity
- Altitude
- Inadequate fluid consumption
- Caffeine and alcohol consumption
- Tight-fitting clothes and clothes that do not allow evaporation
- Watch for the warning signs of heat-related injury:
- Decreased performance
- Headache
- Chills or shivering
- Lack of mental focus
- Thirst
- Dizziness
- Irritability
- Cramps
- Nausea
For more detailed information on heat acclimation, hydration or athletic performance and fitness download our heat and hydration packet or call 1.800.815.6826.
The National Strength and Conditioning Association, as the worldwide authority on strength and conditioning, supports and disseminates research-based knowledge and its practical applications, to improve athletic performance and fitness.