Late summer training can be brutal—but also incredibly beneficial.
Whether it’s preseason football, soccer tryouts, or conditioning for swim and golf, training in the heat builds stamina, mental toughness, and cardiovascular performance. But it also comes with real risks—especially for teen athletes who may not recognize the signs of dehydration or overheating until it’s too late.
Here’s how to train smart, stay safe, and still get better every single day.
💧 1. Hydration Is Everything
Teens are more vulnerable to dehydration than adults, especially when distracted, overworked, or fueled only by protein bars and energy drinks.
Tips:
- Drink 16–20 oz of water 1–2 hours before training.
- Bring a large water bottle and sip every 15–20 minutes during practice.
- Add electrolytes if practice lasts over 90 minutes or includes heavy sweating.
☀️ 2. Know the Signs of Heat Stress
Heat exhaustion can sneak up on athletes, especially those pushing through “just one more drill.”
Watch for signs like:
- Dizziness or lightheadedness
- Nausea or vomiting
- Muscle cramps
- Fatigue or confusion
If any of these appear, stop immediately, get to shade, and hydrate. Coaches and parents should be ready to act fast.
🕶️ 3. Adjust for Time & Gear
Midday sun is the most intense. When possible, train early morning or early evening.
If training midday is unavoidable:
- Wear lightweight, moisture-wicking gear
- Use cooling towels or ice water douses during breaks
- Encourage shorter, more frequent rest intervals
🧠 4. Build Mental Resilience (Not Just Physical)
Training in tough conditions builds more than physical stamina—it trains your mental edge. Pushing through discomfort (not danger) creates a psychological advantage when competition day rolls around.
Use the heat as a controlled stressor—a chance to practice focus, form, and pacing even when it’s uncomfortable.
💥 Final Word:
Heat is not the enemy. Poor planning is.
Smart athletes train with intention. When you hydrate, listen to your body, and prepare mentally, you’ll come out of the heat tougher, stronger, and more prepared than ever.
