We’ve been enjoying some fine summer weather, which is perfect for youngsters who are keen to start Kingston netball lessons. It’s a great way to exercise, get some fresh air and meet new friends. However, higher temperatures can make it a challenge to stay cool, comfortable and well hydrated during sport sessions.
Here are some top tips for young athletes to beat the heat and keep their netball game strong this summer.
Schedule training sessions around hot weather
If the forecast is for temperatures of 21°C or above, avoid training outdoors during the hottest part of the day between 11am and 3pm. If extreme heat is predicted, activities should ideally take place in the early morning before 9am, or in the evenings after 6pm to reduce the risk of heat exhaustion and UV exposure.
If it’s not possible to move the time of the class, focus on movements with short bursts of high intensity followed by a cool down period, and have plenty of breaks.
Hydrate before, during and after training
Sweating is the body’s natural cooling mechanism, so exercising during hot weather means more fluids are lost than usual. When we sweat, we not only lose water but also electrolytes— essential minerals such as sodium, magnesium and calcium. This can cause fatigue, muscle cramps, and also slows down the rehydration process.
Encourage players to drink water regularly, rather than just waiting until they are thirsty or the training session is over. On especially hot days or after very intense exercise, add an electrolyte tablet to water to replenish lost minerals.
Wear light breathable clothing that wicks away sweat from the body, and light colours to reflect heat. If training outdoors, always wear sunscreen, visors and sunglasses.