Two-A-Day Tips

During the preseason of many fall sports two-a-day practices are quite common. These practices usually take place in extreme heat and are typically the most grueling workouts of the season. Here are some tips to help prevent heat related injuries so you are not sidelined when the season is underway.

Begin conditioning before two-a-days begins-  allow two weeks of conditioning in the heat prior to official practices. This helps the athletes’ bodies to cool more efficiently.

Avoid working out in unusually hot temperatures-  hot and humid workout conditions should be of moderate intensity. Reschedule workouts to cooler times of the day or bring the workout indoors.

Drink fluids regularly-  Fluids should be consumes before, during, and after practice. The longer the practice, the more frequent fluids need to be consumed. Sports drinks are absorbed more rapidly than water and can provide energy and delay fatigue.

Use the shade-  Warm-up and take breaks in the shade.

Wear loose fitted clothing-  cotton blend, dri-fit material is best to promote heat loss.

Fluid Guidelines for Two-A-Days

The best safeguard against any heat related illness is to properly hydrate. Athletes need to drink before, during, and after training.

Before- 2-3 hours before drink at least 17-20 oz of water or a sports drink. 10-20 minutes before drink another 7-10 oz.

During- Every 10-20 minutes drink 7-10 oz. Remember to drink before your thirsty. If exercise lasts more than 45-50 minutes or is of high intensity a sports drink containing a 6% carbohydrate solution should be provided.

After-  Immediately after training is the best time to rehydrate. For every pound of weight lost, 20 oz of fluid should be consumed.

What not to Drink-  Fruit juices, carbohydrate gels, soda, or drinks with a carbohydrate solution greater than 8%. Drinks containing caffeine, alcohol, and carbonation are discouraged because they dehydrate the body.

Source: Gatorade Sports Science Institute