Essential Tips for Athletes in Hot Weather

As the seasons change from spring to summer, athletes face specific challenges. They may start with heavy clothing, but as temperatures rise, they switch to lighter gear. However, it's not just their attire that changes with the weather; athletes' physiological responses also adapt, which, if not properly managed, can increase the likelihood of injury.

With the cold of winter now behind us and warmer weather upon us, Bayhealth Athletic Trainer Taylor Hatfield provides tips on how to prevent injuries during this transition and throughout the hot summer months.

1. Ensure Proper Hydration

As the mercury rises, the body's cooling mechanism involves sweating, leading to water loss. Not replacing this water can lead to dehydration, which has serious consequences. To combat the heat and humidity, Hatfield advises athletes to drink fluids equal to at least half their body weight in ounces daily and to take regular breaks to hydrate during their activities.

2. Choose Light-Colored Clothing

Surprisingly, the color of your clothing has a greater effect on body temperature than the fabric's thickness. Dark colors absorb heat, while light colors reflect it. Hatfield suggests that athletes wear light-colored clothing to stay cooler. Opting for moisture-wicking and quick-drying materials can also improve comfort.

3. Adapt Gradually

With the better weather, athletes might be tempted to push their limits, but Hatfield warns against this. She emphasizes the importance of allowing the body to adjust to the increased heat and humidity to reduce the risk of heat-related conditions such as cramps, exhaustion, and stroke. After acclimatization, these risks are lower, but it's crucial to listen to the body and adjust the pace as needed.

4. Focus on Warm-Up Exercises

Regardless of the weather, a proper warm-up is essential. Hatfield recommends dynamic warm-ups that include stretching and gradually increasing the heart rate, which can help prevent strains, sprains, and heat-related issues. Examples of dynamic warm-up exercises are high knees, walking lunges, jumping jacks, and arm circles.

5. Cool Down After Activity

Cooling down is as important as warming up for injury prevention. After each practice or game, Hatfield suggests holding static stretches for at least 30 seconds to reduce muscle soreness and improve flexibility. Adding foam rolling to the cool-down can also help to relieve muscle tension and aid recovery.

As the lead athletic trainer at Milford High School, Hatfield uses her extensive knowledge to help athletes prevent and recover from injuries. It's recommended that athletes of all levels and ages seek professional advice to protect their health during the changing conditions of spring and summer.