Tip of the Month - June 2023
Staying Safe During Summer Training
Athletes must take serious precautions during summer training to remain healthy and fit to perform their best. While being a tough competitor, it is critical to remember that one is responsible for caring for the body as an athlete.
Three Important Considerations:
Stay Hydrated
Athletes can get so focused on training, competition, or the game that they forget to ‘listen’ to their bodies. However, performance can start to suffer from as little as a 2% drop in the body’s hydration. In one study, nearly 96% of players being monitored were dehydrated after their third training session and 97% after their fifth. Whenever possible, it is critical to find the time to re-stock the body’s vital fluids and electrolytes to keep going strong!
Hyponatremia, or low sodium in the blood, can occur with excess fluid intake. This can happen if sweating a lot, and only lost fluid is replaced with water versus water with food or sports beverages with electrolytes. This is most commonly seen in ultra-endurance athletes.
During physical activity, it is normal and healthy for the body to sweat to keep cool. As one continues to lose water, there is a reduction in blood volume. This means the muscles are receiving less oxygen and fuel over time. As one loses more water, the body begins to show various signs of dehydration that can negatively affect sports performance and overall well-being. A few signs of dehydration include increased heart rate, elevated body temperature, reduced ability to concentrate, and increased muscle glycogen use. The effects of dehydration on sports performance may vary by individual, but here is a breakdown of the common symptoms at each point of dehydration.
Use Sun Screen Protection
Surprisingly, many people generally do not take precautions against the sun. The same holds for athletes in any sports activity. Repeated sunburns are linked to an increased chance of getting certain skin conditions that may lead to skin cancer later in life. According to statistics, over 33, 000 people in the US have o visit a hospital for severe sunburns. AND…one is not safe even on a cloudy day.
1 in 5 Americans will develop skin cancer by the age of 70
More than 2 people die of skin cancer in the US every hour
Having 5 or more sunburns doubles the risk of melanoma
When detected early, the 5-year survival rate for melanoma is 99 percent
Sunburn, also known as erythema, is caused by excessive exposure to ultraviolet radiation (UVR), which results in an acute cutaneous inflammatory response. Sunburn results from overexposure to UVR and can occur from indoor tanning beds or exposure to outdoor sunlight. Although sunbathing and tanning are strongly associated with sunburn, recent data indicate that most sunburns occur in contexts unrelated to intentional tanning, such as engaging in physical activity and spending time near the water.
If spending a lot of time outdoors, it is strongly recommended to wear a high-SPF sunscreen, UV protective clothing, or both. Remember, many sunscreen products will wear off when sweating or if outdoors for a long time. Make sure to re-apply them as needed or pick sport-formulated long-lasting products.
Avoid Overexertion
As horrific as it may sound, heat stroke is a leading cause of death among young athletes. In the past few years, we’ve seen ever-increasing record-high temperatures worldwide and, with them, increased cases of heat stroke and heat-related illness. If one has to be active on a particularly hot day, it is important to stay as cool as possible by taking breaks in shaded areas, staying hydrated, and doing whatever to keep the body temperature down as much as possible.
*If you feel nauseous or lightheaded, talk to a coach or team doctor or whomever you need to to get checked out and get the support you need to stay safe and healthy!
References:
Schloder, M.E. (2019). Seminar Notes: Training outdoors in the summer. Calgary, Alberta, Canada: www.coachingbest.com
Sigl, C. (2023, May 31). Don’t be another statistic. Aldergrove, British Columbia, Canada: Mental Toughness Trainer.