How to Keep Your Players Cool and Hydrated During the Summer Heat

Summer Heat Training Tips for Athletes and Coaches

Training in the summer can be tough, especially when the heat just won't let up. While the workout itself might be a challenge, climbing temperatures only make training harder. Oftentimes, combining high temps with intense physical activity leads to heat stroke and other heat-related illnesses. In some cases, these conditions can sideline players for weeks! Smart coaches know that athlete heat safety isn't just about performance; it's about keeping their team healthy and ready to compete all season.

The Critical Role of Hydration in Hot Weather Training

When temperatures soar, your body works overtime to maintain its core temperature through sweating. During intense exercise, the body's natural cooling system can use up to two liters of fluid per hour. If athletes aren't properly hydrating throughout a training session, dangerous heat illness becomes a real threat. And chronic dehydration doesn't just cause a drop in energy levels; it also leads to reduced blood volume and means the heart has to work harder to pump oxygen to the muscles. This creates a cascade effect where body temperature rises faster, reaction times slow, and decision-making becomes impaired—all critical factors that can make or break a game.

Proven Strategies to Beat the Heat

Effective heat illness prevention starts before your athletes even step onto the field. Here are essential summer heat training tips every coach should implement:

• Schedule smart: Whenever possible, schedule practices during the cooler parts of the day. Morning or evening sessions are usually your best bets.
• Hydrate early and often: Hydration shouldn't start at practice! Start drinking water 2-3 hours before practice.
• Take frequent breaks: Hydration during practice is important, too. Require athletes to take water breaks every 15-20 minutes in extreme heat.
• Adjust intensity: Allow your athletes time to get used to the heat. Start with less intense workouts during the first week of summer training.
• Provide shade: Don't underestimate the important of a little shade! Provide shaded areas, as well as cooling stations with fans and misting systems.
• Choose appropriate clothing: Ask athletes to wear light-colored, loose-fitting, moisture-wicking fabrics during the hottest months.
• Monitor conditions: Keep track of the heat index throughout the day. If temperatures spike, consider moving practice indoors or rescheduling.

Recognizing Heat Stroke Warning Signs

Every athletic trainer knows that responding quickly to heat illness symptoms can prevent a much worse emergency. As your summer training sessions start, get familiar with these warning signs:

• Early symptoms: Heavy sweating, fatigue, dizziness, and muscle cramps
• Advanced signs: Confusion, irritability, nausea, and rapid heartbeat
• Emergency indicators: High body temperature, altered mental state, and cessation of sweating
• Immediate red flags: Vomiting, seizures, or loss of consciousness

How Much Water Should You Drink During a Game?

In general, athletes should aim to drink 4 to 8 ounces of fluid every 15 to 20 minutes during a game to stay hydrated. However, the exact amount you need varies by person, how long they’re playing, and the weather outside. Ideally, athletes begin hydrating well before the game begins, too. A common recommendation is to drink between 20 and 24 ounces of fluid in the hours leading up to intense activity. Water is usually your best bet, but sports drinks high in electrolytes can also give you the hydration you need to play your best.

Promote Athlete Heat Safety All Summer

Athletic trainer heatstroke prevention requires more than just drinking water once in a while. The best way to keep your athletes safe from heat-related illnesses is to create a culture where they understand the signs of a problem and how to avoid them. Ultimately, your team should know that recognizing their limits isn't a sign of weakness—it's smart training. Ready to equip your team with the gear they need to stay safe in summer heat? Athletic Stuff offers a complete range of hydration solutions, cooling towels, and heat safety equipment designed specifically for athletic teams. Visit our store today and give your players the tools to train safely and perform at their best, no matter how high the temperature climbs.