Keeping cool during cheer practice on a hot day is important to maintain energy, prevent overheating, and stay safe.
Here are several easy and effective ways to stay cool:
Stay Hydrated
Drinking plenty of water before, during, and after practice is crucial. Water helps regulate your body temperature and keeps you hydrated. You can also drink sports drinks that contain electrolytes to replenish the salts you lose through sweating. Avoid sugary drinks like soda because they can dehydrate you.
Wear Lightweight Clothing
If at all possible, choose light, breathable clothing made from moisture-wicking fabrics like cotton or specialized sports materials. These materials help sweat evaporate more quickly, keeping you cooler. Light-colored clothes reflect heat, while dark colors absorb it, so opt for lighter shades.
Use Cooling Accessories
There are many accessories designed to keep you cool. Cooling towels and bandanas can be soaked in water and worn around your neck or forehead. These provide a cooling effect as the water evaporates. Using a handheld fan or a misting fan during breaks to create a refreshing breeze can be helpful as well.
Eat Light Meals
Heavy, greasy foods can make you feel sluggish and hot. Eating light meals and snacks like fruits, vegetables, and salads can help you stay cool. Foods with high water content, such as watermelon, cucumbers, and oranges, are especially good because they help keep you hydrated.
Listen to Your Body
Pay attention to how you feel. If you start to feel dizzy, lightheaded, or overly tired, let a coach know and be sure to stop and rest. These could be signs of heat exhaustion. It’s important to know the symptoms of heat-related illnesses, like heat exhaustion and heatstroke, which include headaches, nausea, rapid heartbeat, and confusion. If you or a teammate experience these symptoms, seek help immediately.
Use Cold Packs
Cold packs or ice packs can be very helpful during breaks. Place them on your wrists, neck, or forehead to quickly lower your body temperature. You can also bring a cooler with ice packs to keep them cold throughout practice. It may make sense to wrap the ice pack with a paper towel or keep it in a plastic bag prior to applying it to your body.
Cool Down Gradually
After practice, cool down gradually. Stretch in front of a fan and continue to drink water. Avoid jumping into a cold shower immediately, as a sudden change in temperature can be shocking to your system. Instead, let your body cool down naturally and then take a lukewarm shower.
By following these tips, you can stay cool and safe during cheer practice on hot days when it is certainly not an easy thing to do!
Stay hydrated, take breaks, and listen to your body.
With these strategies, you can enjoy your cheer practice while staying as cool and comfortable as possible on those days where it may be a bit more challenging to do so!
