Quick Tips: Practicing in the Summer Heat

Central Catholic High School's Head Football Coach, Mike Santiago, gives us his 5 quick tips for practicing in the heat.

SAN ANTONIO – Central Catholic High School’s Head Football Coach, Mike Santiago, gives us his 5 quick tips for practicing in the heat:

  • Hydrate
    • Drink water 2-3 hours prior to practice
    • Drink 8 oz (0.3 kg). of water 30 minutes before practice
    • Drink water every 30 minutes during practice
    • Finish up the day by drinking electrolytes
  • Acclimate
    • 3-7 days before practice starts, get used to being outside in the heat
    • Lightly exercise outdoors and stretch in a shady spot outside
  • Nutrition
    • Eat a few salty foods before practice, such as pretzels or crackers
  • Rest
    • Get 6-8 hours of sleep every night. The more, the better
  • Avoidance
    • Stay away from caffeinated drinks, such as coffee or tea
    • No soda
    • No alcohol

About the Authors:

Max Massey is the GMSA weekend anchor and a general assignments reporter. Max has been live at some of the biggest national stories out of Texas in recent years, including the Sutherland Springs shooting, Hurricane Harvey and the manhunt for the Austin bomber. Outside of work, Max follows politics and sports, especially Penn State, his alma mater.