Training in the Heat

As many of you are aware, there have been several heat-related incidents and deaths among athletes across the country over the last several years. The most widely talked about was the death of All-Pro Korey Stringer of the Minnesota Vikings last summer. As one of the area's authorities on productive sport's training, we at Elite Athlete Training Systems, Inc. know that it is our responsibility to help to educate parents, coaches, and athletes on how to safely train in extreme heat and humidity. Above all other recommendations please use common sense! Limit intense exercise in extremely hot and humid weather ("Code Red" or worse).

One of the best defenses against a heat related illness is proper hydration. It is important to know that proper hydration needs to be an all day effort. Waiting until you are thirsty is too late (the body is already dehydrated by this point). Hydration MUST start the night and morning before an intense workout (especially a workout that will take place in extreme heat) and proper hydration should continue well after the workout has ended. Water is to the body what coolant is to an engine. Without coolant, an engine will overheat and fail - just like your body!

Parents, it is very important to make sure you are taking the necessary steps to help your children and keep them safe. During the summer, please try NOT to feed your children caffeinated beverages (such as soda). Caffeinated beverages actually dehydrate the body even more; thus increasing the chances that your child will have a heat related illness. Sports drinks, such as Gatorade, are fine in moderation but should be used rather sparingly because of the high sugar content. For the most part, good old-fashioned water is the best drink there is!

Here are tips to insure proper hydration:

. Drink plenty of water- before, during, and after physical activity (especially in extreme heat and humidity).
. Weigh yourself before and after workouts to check for fluid loss (replace each pound lost with 2 cups of water).
. Drink cool water- it helps lower body temperature.
. Do not consume caffeinated or alcoholic drinks before or during exercise.
. Drink before you feel thirsty.
. Check the color of your urine (dark yellow urine is a sign of dehydration).

One other way to ensure a safe pre-season is to make sure you are in shape! If you play a fall sport you should be regularly engaging in an off-season strength training and conditioning program. Nothing is harder on the body than going from the couch to the practice field in a day! Preparation starts now! Preparation is the key to a healthy season. Good luck and see you at the game!

Jason Hadeed , CCS