Cerasoli has five tips on how student-athletes can make the most of their preseason training, regardless of the temperatures.
- Dress the part – Unless it’s required to wear a specific uniform, Cerasoli suggests wearing light-colored, loose athletic clothing to practice. Avoid clothing that has moisture wicking qualities.
- Stay hydrated – Staying hydrated when you are participating in outdoor workouts is a must. Cerasoli recommends athletes drink 16 ounces of water two hours prior to practice and 8 ounces of water 20 minutes before practice begins. Throughout practice, athletes should take water breaks every 15-30 minutes depending on the intensity of their workout and the heat index.
- Food for thought – Regardless of whether you are hungry or not, you should always eat before practice. Some foods that Cerasoli tells his student-athletes to eat before practice include peanut butter on toast, oatmeal, fruits, trail mix and eggs. He tells his student- athletes to avoid eating greasy foods, milk, fast food and large meals within 60 minutes of practice.
- Signs to stop your workout – If you begin to feel dizzy, experience extreme fatigue, nausea or have a headache, you should stop your workout immediately and find a cool area. Other symptoms to watch for include, thirst, heat rash and muscle cramps.
- Cool down – After your workout, Cerasoli says you should cool down by changing into a set of dry clothing, resting in the shade and taking a cool shower after practice.
