Heat, Hydration, and Cramp Prevention
In the heat, hydration and electrolytes are key to performance and safety.
Hot practices and games put extra stress on the body. Dehydration and poor electrolyte balance increase the risk of cramps, dizziness, and heat illness. The good news: simple habits go a long way toward prevention.
Hydration for heat starts before you feel thirsty. It also includes sodium and other electrolytes, especially on long, hot days.
Heat-game checklist:
- Drink steadily the day before and day of
- Include some salty foods or electrolyte drinks
- Take advantage of shade and breaks
- Tell coaches early if you feel lightheaded or crampy
Casa et al., National Athletic Trainers' Association Position Statement on Exertional Heat Illness (2015)
Beat the Heat\n• Heat raises the stakes on hydration\n• Electrolytes matter on long, hot days\n• Speak up early if your body feels off
On your next hot day, plan your fluids and salty snacks before you show up.
