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