The shift from spring to summer poses unique challenges for athletes. Initially, they may be dressed in layers, but as the season progresses, they switch to lighter attire. However, these weather changes don't just alter their clothing; they can also affect an athlete's body functions and, if not managed properly, increase the likelihood of injuries.
As the chill of winter fades and the heat intensifies, Bayhealth Athletic Trainer Taylor Hatfield offers advice on how to avoid injuries during this period and in extreme heat.
1. Maintain Adequate Hydration
With increasing body temperatures, the body releases water through sweat to regulate heat. Failure to replace lost fluids can lead to dehydration and its associated risks. Hatfield suggests that athletes should consume at least half their body weight in ounces of water daily and take regular hydration breaks during physical activities to prepare for hot and humid conditions.
2. Choose Light-Colored Clothing
Surprisingly, the color of clothing has a greater impact on body temperature than fabric thickness. Dark colors tend to absorb heat, while light colors reflect it. Hatfield recommends that athletes opt for light-colored clothing to help regulate body temperature. Additionally, selecting moisture-wicking and quick-drying materials can enhance comfort.
3. Gradual Acclimation
While warmer weather may tempt athletes to push their limits, Hatfield cautions against it. She points out that the body requires time to adapt to increased heat and humidity to minimize the risk of heat-related conditions such as cramps, exhaustion, and stroke. It's essential to heed the body's signals and adjust the pace accordingly.
4. Fundamental Warm-Up
Regardless of the temperature, a proper warm-up is vital. Hatfield advises dynamic warm-ups that stretch muscles and gradually elevate the heart rate, which can help prevent strains, sprains, and heat-related issues. Examples of dynamic warm-up exercises include high knees, walking lunges, jumping jacks, and arm circles.
5. Post-Activity Cooling Down
Just as important as warming up, cooling down is crucial for injury prevention. After every session, Hatfield recommends holding static stretches for a minimum of 30 seconds to alleviate muscle soreness and enhance flexibility. Incorporating foam rolling into the cool-down can also help to ease muscle tension and support recovery.
As the lead athletic trainer at Milford High School, Hatfield leverages her expertise to assist athletes in preventing and recovering from injuries. It's advisable for athletes of all levels to seek professional guidance to maintain their well-being during the fluctuating spring and summer weather conditions.