Summer Tips for Athletes to Stay Hydrated During a Game Or Training
- by Jane Victoria
Despite the cooler than average climate that some states experience, one thing is clear – summer's not over yet! As your team starts preparing for the next season, everyone needs to keep hydrated to avoid the impact of toasty temperatures outside that can negatively affect your health and performance.
Signs of Dehydration
Keep an eye on these ‘red flags’ that tell your fluid levels aren’t replenished enough based on what your body needs to keep up with the scorching heat.
How to Prevent Dehydration
When it is warm your body tends to perspire more to help you cool down inside. The more you perspire, the greater the replenishing fluids you need to take back into your body.
Here are some tips that can be helpful with you not only this summer but over the years to come!
Before The Training
- Always carry your own drinking bottle to avoid getting excuses for not drinking enough
- Drink about 12-16 ounces of liquid two hours before your training session
- Avoid any drinks with caffeine or carbonated sodas to prevent upset stomach
- Sports drinks are a good alternative if your training will last more than an hour. It will help you rapidly replenish fluids in your body during strenuous activity.
- Check your urine colour a couple of hours before training. It should be clear or pale yellow. If it's dark in colour, you are not properly hydrated and need to take more fluids before the training starts.
- Drink 4-6 ounces every 15-20 minutes to keep your muscles well-hydrated
- Remain aware of your body and common indicators of dehydration. Drink if you feel your body needs it.
- Stay calm and rest for a while allowing your body to recover
- Start re-hydrating within 20 minutes after you finished training. Research shows that the first 20 minutes are the most efficient time to start refueling. No need to be downing a huge drink bottle at one time, you can try to take in 20 ounces to start until your body is fully hydrated.
Choose the Right Training Outfit
Choose the right training gear that can guard you against overheating and dehydration. There are two common factors to consider when looking for a summer-friendly training outfit – breathable and moisture-wicking. These fabrics usually draw moisture away from your body thus giving you more comfort as you move around the court. C2C basketball reversible singlets are made from breathable mesh material that are perfect for outdoor temperatures.
Also, pay attention to the colour of your training outfit, dark colours tend to absorb more heat, hence make the clothing warmer to wear.
Download the infographic and put it in your training area for your team!
Do you have any blog topics that you would like us to write about? We’ll be happy to see them in the comments section below!