By OkayGoal
Even though it’s October, it’s still super hot in some areas of the country (writing to you from sunny LA). Teams are still having to play in 80- or 90-degree weather. How can you stay cool while running in the hot sun? Read on for tips about playing soccer in the heat!
Hydration: Your Number One Priority
Dehydration is the biggest threat in a hot game, and it can impact everything from your physical health to your mental clarity. So, how can you prepare your body and stay hydrated in advance?
Pre-Game (24-48 hours before)
Don’t wait until the morning of the game to hydrate. Drink water and electrolyte-rich drinks (sports drinks, coconut water) throughout the day. Remember, the more you sweat, the more dehydrated you become.
Morning of the Game
Aim to drink about 16 to 20 ounces of water two to three hours before kickoff, and another 8 to 10 ounces about 20 to 30 minutes before warm-ups start. If you start to feel too full, however, slow down. You still need your speed!
During the Game
Drink small amounts of water or a sports drink during breaks or when substituted. Don’t chug a large amount at once; small, frequent sips are more effective. Plus, you don’t want to burp uncontrollably on the field.
Post-Game
Continue to hydrate aggressively to replenish lost fluids and electrolytes. Remember, salt is excellent for rehydration! Give yourself permission to pour some extra salt on your food that evening, or just continue your hydration recovery. (But salty fries postgame are more fun.)
Gear and Attire
The right gear also helps your body regulate its temperature while playing in the heat. You can’t help it if your jerseys are dark to reflect your team colors. But if it’s just a practice or training session, wear light colors and moisture-wicking fabric to help keep the sweat off your body. Wear light colors, breezy fabrics, and try not to wear shorts that are too fitting.
Even if it’s partly cloudy, remember, UV rays are powerful! Apply a broad-spectrum, sweat-resistant sunscreen (try for at least SPF 30, or higher if you’re sensitive) 20 minutes before going outside. Reapply at halftime, especially if you sweat a lot. A cooling towel over your neck during warm-ups and breaks can do wonders for lowering your core temperature.
In-Game Tips
Okay, so you’re hydrated, you have the gear, you’ve put on sunscreen, now what? Remember to conserve energy. Pace yourself, don’t expend all your energy in the first 15 minutes. The heat will fatigue your body faster than normal, so watch your speed, make smart passes, and avoid unnecessary running. Stay focused and work on connecting your passes.
Recovery
Your post-game routine is just as important!
Remember to replenish your body with salt. Prioritize a snack or meal that not only raises your sodium levels, but that also contains carbs and protein to start your muscle repair. A cool shower (or, after you’ve cooled down enough completely, an ice bath) can do wonders for muscle recovery and inflammation reduction.
Care for your body well to replenish what you’ve lost. Eat, drink, relax, stretch, and cool down your body. You’ll be ready for the next game in no time!