Many of you may be really struggling out on the court during this intense heat to the point that it decreases your performance and has you even dreading being on the court. High temperatures cause excessive sweating which results in the loss of electrolytes, and can lead to fatigue, injury and bad performances.
Electrolytes (sodium, potassium, chloride, and bicarbonate) are the charged ions that help the body sustain exercise/muscle contraction. These chemical components that can run in short supply under hot conditions can be replaced in some very simple ways. Below are some easy, ways to keep electrolytes in balance in the heat as well as other ideas to combat the heat.
1. Drink water/sports drinks and drink a lot of it.
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*Don’t wait until you are thirsty- hydration starts the night before
*A good rule of thumb is to drink at least 1.5 liters before the match begins and smaller amounts every time during change overs, even if you don’t “think” you need it at the time. That way, you don’t become thirsty at all and your performance level will only be going up!
*Take water breaks at least every 15 minutes during practices
*Pack a cooler filled with ice. Cooler drinks are absorbed into the body much quicker.
*Drink 8 glasses of water a day when you are not playing or practicing
2. Salt your food when you know you will
be out in the heat
3. Add potassium to your diet. Ex. Cantaloupe, oranges, bananas, and sweet potatoes. Aim for 2 servings a day.
4. Add bicarbonate. Add ½ teaspoon of baking soda to a bottle of carbonated water.
5. Have towels that have been soaking in ice water and put them on your head and neck.
6. Find shade or carry an umbrella to sit under for a few minutes every 15 min.
7. Wear loose fitting or dry max clothing.
8. Wear sunscreen.
9. Make sure you eat. Too often athletes avoid food when hot. It is important that you keep yourself fueled. This will ensure your body is as strong as it can be to combat the heat. Learn what foods sit well with you when you are having to play in the heat.
10. Don’t be afraid to ask for help. Ask for a bathroom break. Ask the instructor for a break.