As you prepare for the beginning of the Fall season here are some tips to help deal with the hot and humid weather.

DO’S:

• Drink a lot of water: before, during, and after practice.
• Cool your head at every water break.
• Short hair is much cooler than long hair.
• Gatorade and Powerade are ok to drink, but so is water.
• Eat foods that are high in Potassium (i.e. Bananas).
• Make sure that you eat a Breakfast every day.
• During lunch breaks find somewhere cool to eat your lunch.
• Check your body weight; a loss of 5% of BW is not uncommon.  Make sure you are replenishing the fluid loss by the next days practice.
• Sit in a cool tub after every days practice, it cools the entire body down and reduces soreness as well.
• Check the color of your urine (the darker the color the LESS hydrated you are).

DON’T’S:

• Do not drink anything with caffeine it (i.e. colas, teas, and coffees).
• Do not drink “super energy” drinks (i.e. Mountain Dew, Red Bull, and Rock Star).
• Do not eat foods that are fried and/or are high in fat.
• Do not sit in a hot tub/spa after practice.

If you or your parents have questions; please do not hesitate in contacting the East Athletic Training room.

P: 815-588-8416
E: jcunnane@lths.org

1. Eat 4-5 medium size meals every day
2. The two most important meals are:
   1. Breakfast
   2. Post-workout
3. Protein with every meal (usually 15-20 grams)-make sure the ratio of carb/pro is at least 2:1; if this is not done, dehydration is likely and injury will follow
4. Post work-out meal should be within: 30 minutes of the completion of your workout.
5. Lots of water and minimize pop.
6. Carbohydrates should be primarily whole grain foods and minimize simple sugars. Gatorade/powerade type drinks can be good with post workout meal, but are not a necessity.
7. You can get protein in from natural foods and not need the supplement style proteins. The best and purest protein known to man is style the “incredible edible egg”. Other good sources are fish, poultry, and lean red meats. Peanut butter is an adequete source but should not dominate the diet as a protein source.
8. When in doubt; do not just trust the internet, try to find educated people to discuss decisions you may be interested in, with regard to nutrition.
9. No matter what you eat, it is of no relevance without a high level of training intensity!! So the best way to lift more is to lift more!!! The best way to run faster is to run faster!!!

If you or your parents have questions; please do not hesitate in contacting the East Athletic Training room.

P: 815-588-8416
E: jcunnane@lths.org