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Beat the Heat!!

 
 

Summer is in full swing!

 In an effort to keep players safe, it is imperative to take precautions in order to prevent any heat-induced illness or injuries.  

Temps are high this week, keep your athletes safe!

 

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Hydrate 

This is an easy one.  Take more breaks.  The recommended hydration break for every 30 minutes of continuous play is 4 minutes of hydration specific breaks.  If you can find a shaded area to hydrate and rest, go for it!

 

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Know the warning signs

Dehydration can be very serious.  When exercising in extreme conditions, your body’s temperate can rise very quickly.  Be on the lookout for any heat-related illness that develops during activity.

Signs of heat exhaustion include

  • Heavy sweating

  • Muscle cramps

  • Fatigue

  • Weakness

  • Dizziness

  • Headache

  • Nausea or vomiting

  • Dark urine

  • Cool, moist skin

Signs of heat stroke:

  • Dry, hot skin (no sweating)

  • Rapid, weak pulse

  • Confusion

  • A body temperature of above 105°F

  • Seizures

  • Unconsciousness

 

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Practice Times

If you can, try to schedule your practices in the morning or later at night.  Avoid any practices during the middle of the day.

 

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Wear proper clothing

Choose lightweight, light-colored, and easy to breathe clothing when training.  This may seem like a small thing, but it will make a big difference.

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Sunscreen

Don’t forget to protect your skin.  Apply sunscreen at least 15 minutes before going out into the sun. 

The American Academy of Dermatology suggests looking for the following information on the label when purchasing sunscreen:

Broad spectrum: The words “broad spectrum” mean that the sunscreen can protect your skin from both types of harmful UV rays — the UVA rays and the UVB rays.

SPF 30 or higher: The AAD recommends that you select a sunscreen with an SPF rating of 30 or higher.

Water resistant: Dermatologists also recommend that you look for the words “water resistant.” This tells you that the sunscreen will stay on wet or sweaty skin for a while before you need to reapply. Water resistance lasts either 40 or 80 minutes. Not all sunscreens offer water resistance.

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Cancel Trainings

Postpone any trainings if it is too hot.  Cancelling a practice can help with recovery, especially in the heat.

 

 

Stay safe out there!

 

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