A proper heat acclimatization plan in secondary school athletic programs is essential to minimize the risk of exertional heat illness during the preseason practice period. Gradually increasing athletes’ exposure to the duration and intensity of physical activity and to the environment minimizes exertional heat illness risk while improving athletic performance. Progressive acclimatization is especially important during the initial 3 days of practices.
Important steps to take during preseason practices:
Hydrate all the time. Drink prior to practice, during practice and after practice. Water and some G2 Gatorade are the best things to drink. Regular Gatorade has too much sugar.
Eat healthy food, such as fruit, veggies and food containing protein and some carbs are ideal. Avoid greasy junk food.
Eat within 30 minutes after your work out.
Get plenty of rest; it will help you to recover.
Soaking in a pool or bathtub will help your muscles to recover more quickly.
Take care of the little nagging things, such as blisters, strained muscles, etc., before they become big problems.