How to stay safe in a heat wave

To stay safe in hot weather, it's important to take certain precautions to prevent heat-related illnesses such as heat exhaustion or heatstroke. Here are some tips to help you stay safe:

1. Stay hydrated: Drink plenty of fluids, even if you don't feel thirsty. Water is a great choice, but with a heat wave you can lose a lot of electrolytes through sweating which can affect your ability to rehydrate. Electrolyte rich drinks, like Advocare Rehydrate, can help replenish what you lose with sweating.

2. Dress appropriately: Wear lightweight, loose-fitting, and light-colored clothing that allows your body to breathe and helps in heat dissipation. Use a wide-brimmed hat and sunglasses to protect yourself from the sun.

3. Seek shade: When outdoors, try to stay in shaded areas, especially during the hottest times of the day, typically between 10 a.m. and 4 p.m.

4. Limit sun exposure: Protect your skin from harmful UV rays by applying sunscreen with a high SPF before going outside. Reapply it every few hours or after sweating or swimming.

5. Plan outdoor activities wisely: If possible, schedule outdoor activities during cooler times of the day, like early morning or late evening.

6. Take cool showers or baths: Cooling your body with water can help lower your core temperature and provide relief from the heat.

7. Use fans or air conditioning: Stay in well-ventilated areas or use fans to circulate air. If you don't have air conditioning at home, consider going to public places like shopping malls or libraries that have air conditioning.

8. Check on vulnerable individuals: Regularly check on older adults, young children, and individuals with chronic illnesses as they are more susceptible to heat-related issues.

9. Avoid strenuous activities: Minimize intense physical activities, especially during the hottest parts of the day. If you must exercise, do it in the early morning or late evening when it's cooler.

10. Never leave people or pets in parked vehicles: The temperature inside a parked car can rise to dangerous levels within minutes, leading to heatstroke or even death. Always take everyone with you when you leave the vehicle.

11. Be aware of the signs of heat-related illnesses: Familiarize yourself with the symptoms of heat exhaustion (fatigue, dizziness, headache, nausea, rapid heartbeat) and heatstroke (high body temperature, altered mental state, flushed skin, rapid breathing). Seek medical attention if you or someone else experiences these symptoms.

Our Ahwatukee location sells Advocare Rehydrate, so feel free to stop by and pick up a container. Remember, staying safe in hot weather is crucial for your well-being. By following these guidelines and using common sense, you can enjoy the summer while minimizing the risks associated with extreme heat.

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Building Sport Specific Training Programs for Obscure Sports

It's interesting how thousands of specialized sport specific training programs are designed and implemented for Football and Basketball teams across the nation but other more obscure sports receive almost nothing. The common cop-out of trainers that don't want to take time to serve more obscure sports such as swimming, diving, competitive cheerleading and dancing is to say “the best way to get better at you sports is to just practice more.” The reality is that the body is like Play-Doh. It's highly adaptive and can be molded into whatever you want it to be able to do with the help of a detailed training program. From a biological standpoint, the body is not biased to what sports specific training it will adapt to or not.  It adapts based on the demands placed on it.

By observing and studying three main aspects of every sport, you can design a structured program that can aid in the athletic development of athletes in any sport. First, one must look at the Common Injuries of a given sport and then develop a strategy to help reduce the risks for those injuries. Keeping athletes healthy and on the field/court should be the number one priority of any strength coach because nobody cares how good you helped make an athlete if he/she ends up with a torn ACL. The second area to study is the Biomechanical Demands of the sport. For instance; look at which muscles are being used and in what capacity they need to be able to function.  You should also study which planes of motion the athlete typically moves through. Finally, understanding the Energy Demands of a sport will give insight to how to condition a given athlete. There are 3 main categories of energy systems within sports; ATP-CP (instant explosiveness, <10s), anaerobic efficiency (short high intensity functioning), and aerobic endurance (longer less intense endurance). 

Just because your sport doesn’t require you to lift heavy amounts of weight doesn’t mean you should throw out the idea of a sport specific training program entirely.  There are several factors other than weights that contribute to athletic development such as fitness, injury reduction exercise, proper movement mechanics, nutrition, sleep & recovery education, motivation/sport psychology, etc. The key is analyzing what the athlete specifically needs and then building a program that will help support those needs in order to help them stay healthy and perform better.