Hot Mess: How athletes can train safely in heat

You know that feeling of being so overheated that it makes you nauseous? You’re sweaty, have trouble focusing, your performance significantly declines due to lack of energy and possible soreness, and probably lose your appetite after?

As summer approaches extremely fast on the European mainland and elsewhere, it is critical that athletes and coaches alike are educated on health and safety guidelines for training in high temperatures, especially during required field- and outdoor-training sessions.

The following are five general rules for training in heat in order to maintain athlete safety and still complete sessions as productively as possible.

ADJUST TRAINING TIMES

When possible, training should take place outside of peak heat times in direct sunlight. This generally means training in the morning or evening. Coaches should make these schedule adjustments for team, athletic, or gym training whenever possible. Athletes should likewise aim to finish their non-team training (runs, sprint sessions, gym sessions) outside of the hours of 12:00-18:00, when most countries experience a temperature high.

If this schedule adjustment is absolutely not possible, rest times should be observed, significant breaks should be planned between intense phases of the session, and players should be encouraged to find shade from the sun and hydrate.

STAY (VERY) HYDRATED

Drink fluids. This is the basic rule.

Hydrate before a session, keeping in mind how important fluids are for normal performance, let alone performance in temperatures that will force your body to cool itself down via sweat production. This, of course, results in a loss of fluid - often more of a loss than we estimate.

And dehydration can seriously impede performance. Make sure you are not starting your workout in a dehydrated state.

During and after a session, when the thermoregulatory (temperature-controlling) sweating is already in process, continue to intake water at every available opportunity, even if you do not feel particularly thirsty.

Some players feel an aversion to food and beverage after a strenuous session in the heat, mistaking this for hydration or lack of thirst, which is rarely the case. Make sure to hydrate very well after each session to replenish the body mass lost in fluid due to sweating; this can prevent serious performance decrements.

More on dehydration & fluid intake strategies in soccer from the Gatorade SSI here.

DRESS FOR IT

As mentioned, the body knows how to take care of itself in heat scenarios, and begins the process of thermoregulation via sweating and other natural internal mechanisms. Wearing cotton can cause sweat and heat to be trapped against the body, thus hindering this process’ goal. Try to wear light-weight, light-coloured, sweat-wicking fabrics when possible.

(And no, training in heat - when you have no other choice - is not the optimal time to “lose weight” by “sweating it out” in your dark, long-sleeve track suit. This is about performance and health, neither of which are compatible with that outfit in this heat!)

LISTEN TO YOUR BODY

The human body has a pretty solid handle on what it needs and what it does not, and it usually gives out indicators of this before it takes dramatic action. These indicators involve pain or discomfort before potential injury, tiredness before exhaustion, a high heart rate before kicking on the Fight or Flight mode, and - you guessed it - not feeling so great before heat stroke.

If you begin to feel nauseous, eyes begin blurring, loss of concentration, weakness in the body, or any other clear symptom of “Something Is Not Right”-itis, then call it quits. Take a break, grab some water, find some shade, and, sometimes, stop the training session right then.

As much as training is important to performance, so is health. And a case of heat stroke or injury due to “pushing it” to prove you’re an exemplary specimen of a misunderstood definition of “mental toughness” will set you back far further in health and performance than simply cutting a session short or missing a few rounds of 4v4.

FOCUS ON RECOVERY

This is your “everything else” pile.

Make sure your nutrition is on point, refueling your body adequately. Sleep and rest accordingly in order to recover your body. Keep up the rest times between sets and repetitions; they are programmed that way for a reason! Focus on things outside of sport and training; this will help to keep training enjoyable instead of a huge, miserable chore.

Whew.

All of that said, stay safe out there. It seems the summers just keep getting longer and hotter; don’t let that trample your health and performance. Plan in advance and respond accordingly!