7 TIPS YOU MUST USE TO BEAT THE HEAT
High school football is your passion, and everything about it makes it a great deal of fun. You enjoy the cool autumn evenings, the physical play, the bands playing at halftime, and the interaction with the coaches. Something else I am sure you realize is how physically demanding the job of officiating can be.
Especially this time of year, when that frosty air has yet to appear, and when many parts of the country are still enduring hot days and muggy nights.
Officiating is extreme physical activity, and the exertion you put your body under on Friday nights can cause your body undue stress and strain. Dehydration is a distinct possibility and can lead to devastating and harmful consequences if you leave it unattended.
You need to be concerned with dehydration. But if you follow these seven tips on staying hydrated, you will make it through your assignment ‘with no sweat’.
- DRINK UP BEFORE THE GAME. Drink 2 cups of water (16oz) 2 hours before your game. Avoid carbonated drinks; they can lead to nausea during physical activity.
- DRINK UP DURING THE GAME. You should drink 4-6 ounces every 15 minutes during any physical endeavor. This is easily accomplished during your football game; simply take a drink midway thru each period, and once during halftime. Utilize heat and excessive humidity timeouts to help make this happen.
- DON’T BE SHY. During the pre-game conference with the home team coach, don’t be afraid to ask him to supply the crew with water during the game. Ask the line judge to remind the home team water girls/boys during the game.
- DON’T IGNORE THE STMPTONS OF DEHYDRATION! Fatigue, cramping, inability to sweat, extreme thirst and dry mouth, nausea, lightheadedness, heart palpitations – these are all symptoms of dehydration. And you must address these IMMEDIATELY! Don’t wait for the next timeout or end of the period; get water as soon as possible. Don’t wait until it’s too late.
- DRINK UP AFTER THE GAME. Drinking liquids after physical activity will help your body rehydrate and reenergize your muscles, and you will be less likely to wake up the next morning with muscle aches and soreness.
- RELY ON LIQUIDS OTHER THAN WATER. Hate water? Enhance it with Propel, Mio drops, Crystal Light Packets, to name a few. Fruit juices diluted with water are highly beneficial.
- BELIEVE THE SPORTS DRINK HYPE. Gatorade and Powerade are formulated to help quench thirst and replenish vitamins and nutrients lost during a workout. Studies have shown that in order to maintain proper athletic performance, you should look for drinks that consist of 14 grams of carbohydrates, 28 millograms of potassium, and 100 milligrams of sodium per every 8 ounces. And, wouldn’t you know, Gatorade does have some calories due to the sugar content, which provides the energy boost, but if you are concerned with that, simply dilute it with water, and you will still get the added benefits
Don’t wait until you feel thirsty to address possible dehydration. Be proactive, and drink up early and often before both, during and after your game.
Credit: HSFootballOfficiating.org
