Avoid chugging water all at once out of thirst but rather drink in small sips throughout practice. Running with a sloshing water baby is never enjoyable anyways. Freezing water bottles before practice will ensure access to refreshing cold water no matter how high the temperature climbs. According to the American Academy of Orthopaedic Surgeons, sweating while exercising depletes the body’s water supply, which is used to carry out necessary chemical reactions and regulate body temperature. Replacing these lost fluids is essential to keeping your body functioning ideally. Likewise, consuming plenty of fluids prior to practice is just as important. Nalgene water bottles are designed perfectly to measure water consumption, which helps build an awareness to the amount of daily water intake. An athlete should avoid drinks that make the body work even harder than needed to regulate its temperature such as soda, juice, highly caffeinated and sugary drinks. According to Kidshealth.org, the caffeine in carbonated drinks increases an athlete’s already high blood pressure and heart rate while competing.

Wearing lightweight, lightly colored and loose-fitting clothes will expel trapped heat and keep you cooler in the summer sun. A material like cotton tends to absorb moisture, which can lead to chafing and discomfort. Companies such as Nike sell breathable synthetic clothing engineered to help the body evaporate sweat, which will allow you to cool down efficiently rather than absorbing the sweat into the fabric.

According to Priscilla Clarkson, who works with the American College of Sports Medicine (ACSM), chilling your muscles post-workout will help flush built-up lactic acid out of the legs, resulting in a faster recovery and less soreness. Not only does cooling the body after a workout offer benefits, but pre-workout cooling can help too. Simply wrapping a cool towel around your neck, splashing cold water on your face, running through sprinklers or dumping ice water over your head before practice will help the body start off with a lower core temperature. Therefore, you will be able to endure the high temperatures for longer and at a higher heat intensity.

Applying ice cubes to your wrist or neck at practice will help the body cool down more quickly and effectively. Bringing a frozen towel or Chilly Pad for water breaks is another way to bring relief to those cooling points. It’s important to have instant chilling techniques during practice to keep your body temperature under control.