Six tips for safe, efficient and effective heat training

Strategies on how to be safe, efficient and effective while training outside this summer

Summer is officially here and over the next four months so will be record setting temperatures.  Don’t let the heat of the summer decrease your performance or deter you from your training regimen. These practical strategies apply to athletes in summer practice, the avid runner, and weekend warriors alike.

 

 

  1. Take It Seriously:  Suffering from a heat-related illness is possible for anyone.  When the body’s ability to cool itself down becomes inhibited, the potential for dehydration, heat exhaustion, heat cramps, heat stroke, or even death can occur.
  2. Recognize the Symptoms: Heat exhaustion symptoms include but are not limited to: excessive sweating, paleness, dizziness, headaches, nausea and fainting.  Heat stroke symptoms include, but are not limited to: extremely high body temperature (103°), hot/dry skin (no sweating), rapid pulse, confusion, and/ or unconsciousness.   Visit www.cdc.gov > extreme heat, for more information regarding symptoms and what to do if you or someone else begins to suffer from a heat-related illness.
  3. Acclimate:  If you are training outdoors or somewhere with no air-conditioning, arrive to your training destination about 30 minutes prior to let your body adjust to the heat.  Sitting inside at work in an air-conditioned building, then getting outside and going at a high pace is a shock to the system.  Ease into your warm-ups and let the body recognize the need to turn on its cooling mechanisms.
  4. Hydrate:  I recommend drinking a minimum of 50% of your bodyweight in ounces of water a day for general health and hydration.  This number goes up to a minimum of 75-100% for vigorous training days while in the heat. After training, I recommend using a low sugar sports drink or coconut water to help replenish electrolytes lost through sweating.
  5. Plan Ahead:  If the forecast has temperatures with extreme heat and high humidity levels, adjust accordingly and try to train either early in the morning or late in the evening.
  6. Stop If You Need To:  At some point, overall fatigue can and will kick in and you will need to rest.  If you truly feel that you need to sit out of a drill, or just take 5 minutes to recharge the system, don’t hesitate to do so.

Scott Doane Strength and Performance coach and owner of BeSTRONG Training Systems; a private training facility designed for enhancing your fitness and performance. He has trained a variety of athletes of all ages and levels ranging from middle-school to professional. Find him online at BeStrongTrainingSystems.com

Comments

comments

Coastal rides momentum into final day of match play

Coastal rides momentum into final day of match playMorgan Deneen (Tustin, Calif.) followed his record-setting performance Monday (63) [more]

Lady Panthers claim share of region crown, top seed

Lady Panthers claim share of region crown, top seedThe Carolina Forest girls soccer team claimed a share of [more]

Seahawks stay hot against Sharks, prep for Palmetto

Seahawks stay hot against Sharks, prep for PalmettoThe Myrtle Beach boys golf team continued its recent string [more]

Track: NMB girls win title; St. James sweeps second

Track: NMB girls win title; St. James sweeps secondThe North Myrtle Beach girls captured the Region 7-4A Track [more]

Baseball, softball, tennis playoffs open this week

Baseball, softball, tennis playoffs open this weekThe SCHSL spring sports postseason gets under way this week [more]

Local hoops stars team up to capture Big Shots title

Local hoops stars team up to capture Big Shots titleThe Confidence Cougars out of Horry County defeated the Charlotte [more]

Two Coast FA teams claim Coast Spring Classic titles

Two Coast FA teams claim Coast Spring Classic titlesThe 10th Annual Coast Spring Classic kicked off to a [more]

Deneen's record day has Chants atop leaderboard

Deneen's record day has Chants atop leaderboardCoastal Carolina’s Morgan Deneen had a record-setting day with a [more]

Chants take 10th straight Sun Belt series; face UNC

Chants take 10th straight Sun Belt series; face UNCCoastal Carolina freshman Zach McCambley got his second start of [more]

Pelicans win third straight, take first series of season

Pelicans win third straight, take first series of season The Myrtle Beach Pelicans exploded for eight runs in the [more]

Coastal claims first-round lead at Sun Belt tourney

Coastal claims first-round lead at Sun Belt tourneyThe Coastal Carolina men’s golf team shot a 10-over par [more]

Chants come out swinging to tie series with Panthers

Chants come out swinging to tie series with PanthersCoastal Carolina scored three runs in the first inning and [more]

Socastee boys cap sweep; girls fall to set table for CF

Socastee boys cap sweep; girls fall to set table for CFA tough loss for Socastee set up a big contest [more]

Chants drop series opener to GSU in home run derby

Chants drop series opener to GSU in home run derbyThere were five combined runs scored on five combined solo [more]

Gordon breaks goal record against coach's alma mater

Gordon breaks goal record against coach's alma materMyrtle Beach senior striker Tristan Gordon scored an historic hat [more]

Chiefs claim second seed with win over Seahawks

Chiefs claim second seed with win over SeahawksThe North Myrtle Beach High baseball team wrapped up second [more]

Lacrosse: Season ends for St. James, Carolina Forest

Lacrosse: Season ends for St. James, Carolina ForestThe local high school lacrosse season came to an end [more]

Soccer: MB boys top NMB; Lady Saints win home finale

Soccer: MB boys top NMB; Lady Saints win home finaleThe Myrtle Beach boys soccer team completed a clean sweep [more]

Lady Seahawks win region in tiebreaker with SJ, NMB

Lady Seahawks win region in tiebreaker with SJ, NMBThe Myrtle Beach High girls softball team captured the region [more]

Seahawks down Chiefs for North Coastal tourney title

Seahawks down Chiefs for North Coastal tourney titleIt took more than a month to complete the North [more]

Coastal drops wild one to UNCW in walk-off fashion

Coastal drops wild one to UNCW in walk-off fashionCoastal Carolina scored one run in the top of the [more]

Local student-athletes get in Special Olympics spirit

Local student-athletes get in Special Olympics spiritJosh Brown has a knack for throwing tennis balls. The North [more]

With 266 combined goals, Gordon, Mueller share one

With 266 combined goals, Gordon, Mueller share oneRecords were meant to be broken, not ignored. Despite being [more]

Lacrosse: CF girls net win; St. James sweeps openers

Lacrosse: CF girls net win; St. James sweeps openersThe Carolina Forest girls lacrosse team hosted a playoff game [more]

Softball: CF's McGovern, MB's Bodge hurl 1-hitters

Softball: CF's McGovern, MB's Bodge hurl 1-hittersCatie McGovern threw a complete game one-hit shutout to lead [more]

Coastal rides momentum into final day of match play

Coastal rides momentum into final day of match playMorgan Deneen (Tustin, Calif.) followed his record-setting performance Monday (63) [more]

Lady Panthers claim share of region crown, top seed

Lady Panthers claim share of region crown, top seedThe Carolina Forest girls soccer team claimed a share of [more]

Comments are closed.

© 2017 Grand Strand Sports Report · RSS
Myrtle Beach Web Design
Kayaking in Myrtle Beach