These are just a handful of tips for training in extreme heat. To begin with, we’re lucky, we train in the water. This alone will help avoid things like heat exhaustion.
Other precautions to take:
SHOW UP WITH SUNSCREEN ON. Don’t slather yourself in it minutes before starting practice and expect it to work well. Some of it will be lost to the water. And we will not be cutting into practice time so that you can apply sunscreen.
BRING A WATER BOTTLE. This is an expectation at all times of the year, but it is particularly important during extreme heat. Insulated water bottles like the Hydroflask are expensive but will keep the water cold in this heat. They also will save you money in the long run as you won’t have to repeatedly buy plastic water bottles that can’t retain temperature and are very wasteful.
SHOW UP HYDRATED. You should be hydrating well throughout the day. Start early, right when you wake up, get 24 oz or so of water in you. Keep this going throughout the entire day. Young athletes, particularly those doing doubles, need 180-260 oz of water per day as they are sweating much more than the average human. Bonus points for putting a pinch of sea salt and some lemon juice in the water as it will replenish electrolytes. You can also get electrolyte tablets like those made by Nuun, that will dissolve in the water and add a little flavor.
STAY OUT OF THE SUN FOR THE REST OF THE DAY. Avoid the heat as much as possible so that the body can return to a state of equilibrium and have the best chance at recovery.
If the water temperature rises, we will back off practice intensity. In extreme cases (water temp in the 90’s) we will cancel practice.