Puspaketu Koner: Sports and fitness are quite synonymous these days in every level. For a good sports person, you need to have healthy diet and all other precautions to fight with the difficult situations. This year the hot and humid conditions have been a major issue for all the sportspeople. The first and foremost thing that should be taken care of is to avoid the heat and the direct rays of the sun. The peak hours when the sun shines the brightest is to be avoided. Apart for this the body temperature of a particular sportsperson should always be measured. Constant training and practice in the sun should be avoided at all costs since with the passing of time dehydration and mineral loss occurs to a huge extent.
At a research it has been found out that playing under the heat causes mental exhaustion where a person becomes unable to take any decision. Lack of carbohydrated foods and reduced rehydration before a practice is not to be entertained at any costs.
A lot of salts, minerals and water content is lost by sweating when the outside temperature then there is a high chance of a person suffering from heatstroke. If the temperature is high then continuous practice is a strict NO. After a practice of one hour, proper break and cooling time is to be given for each player.
When a player is out on the field he should take a drink break every 20 minutes, where 8-10 ounces of water with electrolytes is to be consumed and should be continued even after the end of the practice. Proper electrolytes, minerals and water intake should be taken which can be consumed in the form of fruits and vegetables. These include apple, pineapple, watermelon, grapes, cucumber oranges, carrots and green leafy vegetables. Health drinks which have a high content of carbohydrates can also be consumed. A person should also check their water content which can be perceived by their thirstiness or by observing the colour of urine. If urine has a darker shade of yellow or red then water intake along with minerals in form of Sodium and Potassium is required at a greater content. However, overdrinking of water should also be avoided, as it imbalances the mineral content in the body.
If any player can understand the following problems then he should immediately inform the team doctor and take proper remedies. These include, Dizziness, loss of water quantity in the body, nausea, tiredness, paling of skin, muscle cramps, increased heard beat, confusion in the mind, visual imbalance.
Junk foods should be avoided at any costs. Dry foods like cashew, dry dates, should be avoided as they consume body water. Oily food should also be avoided.
Fruits and vegetables should be consumed and carbohydrates should be taken at regular intervals. 2-3 liters of water to avoid dehydration as per requirement person to person should be consumed daily.
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