Sports Psychology: Mental Preparation for Competition — Techniques for Improving Focus and Managing Performance Anxiety

In the world of sports, physical preparation is only half the battle. Athletes who consistently perform at their best understand that mental preparation is just as crucial. In competitive environments, the ability to focus and manage performance anxiety can be the key differentiator between winning and losing. This article delves into effective sports psychology techniques that athletes can use to enhance focus and control anxiety, leading to improved performance in competition.

Why Mental Preparation Matters in Sports

Sports psychology focuses on optimizing an athlete’s mental health and emotional well-being, which directly impacts performance. Elite athletes consistently practice mental strategies alongside physical training to ensure they are prepared for the pressure of competition. Whether it’s managing the pressure of a final game or maintaining concentration during high-stakes moments, mental preparation can significantly influence an athlete’s success.

Common Challenges in Sports Psychology

Athletes often face two major mental challenges during competitions:

1. Performance Anxiety – The fear of failure or disappointing others can lead to nervousness, tense muscles, and mistakes on the field or court.
2. Lack of Focus – Distractions, self-doubt, or external factors can lead to a loss of concentration, making it difficult for athletes to stay “in the zone.”

Sports Psychology Techniques for Improving Focus 

Here are several mental techniques athletes can implement to improve focus and maintain peak performance:

1. Visualization (Mental Imagery)

Visualization involves mentally rehearsing the actions and outcomes of a performance. By vividly imagining successful execution of skills, athletes can “train” their minds to react calmly and instinctively during competition. Studies have shown that visualization can help improve motor skills and confidence, making it a powerful tool for focus.

Tip: Before a game or event, spend 10-15 minutes visualizing various game scenarios, including successful plays, winning moments, and handling unexpected challenges.

2. Mindfulness Meditation

Mindfulness meditation helps athletes stay present by focusing on the current moment, rather than worrying about the past or future. This technique enhances focus by teaching athletes to control their attention and avoid distractions. Mindfulness is especially effective for athletes in sports requiring sustained concentration, such as golf, tennis, or shooting.

Tip: Practice mindfulness for 5-10 minutes daily. Focus on breathing, bodily sensations, and your surroundings. If your mind wanders, gently bring it back to the present.

3. Routine and Ritual

Establishing a pre-performance routine can help athletes signal to their minds that it’s time to focus. Whether it’s a specific warm-up, listening to a particular playlist, or practicing a certain movement, routines can help athletes block out distractions and get into the right mental state for peak performance.

Tip: Develop a consistent pre-game routine that includes both physical and mental preparation. Stick to it before every competition.

Managing Performance Anxiety in Sports

Performance anxiety can cripple an athlete’s confidence and ability to perform under pressure. The following techniques can help manage anxiety and keep nerves in check:

1. Breathing Exercises

Deep, controlled breathing helps lower heart rates and reduce stress, bringing an athlete back to a calm, focused state. Breathing exercises are easy to practice, even during a competition, making them one of the most accessible tools for anxiety management.

Tip: Practice box breathing—inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for another 4 seconds. Repeat until you feel more relaxed.

2. Positive Self-Talk

The language athletes use to talk to themselves plays a major role in how they perform. Negative thoughts can amplify anxiety, whereas positive self-talk can boost confidence and reduce fear. Replace phrases like “I can’t” or “What if I fail?” with affirmations such as “I’ve got this” or “I am prepared and capable.”

Tip: Write down a few positive phrases or affirmations and read them aloud before competing. Repeat them in your head whenever you feel nervous or doubtful.

3. Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation involves tensing and then relaxing muscle groups in a systematic manner. This technique reduces physical tension that often accompanies anxiety and brings a sense of control over one’s body.

Tip: Practice PMR by tensing a muscle group (e.g., your shoulders) for 5-10 seconds, then slowly releasing the tension. Move through your body, focusing on each muscle group.

The Role of a Sports Psychologist

While self-practiced techniques can greatly improve focus and manage anxiety, working with a sports psychologist can provide a more personalized approach. Sports psychologists offer tailored mental training plans based on an athlete’s unique needs, and they help develop coping strategies for high-pressure situations.

Conclusion: Mental Training for Athletic Success

Just as athletes need to condition their bodies for peak performance, mental conditioning is essential to succeeding in sports. Visualization, mindfulness, and pre-game routines can sharpen focus, while breathing exercises, positive self-talk, and muscle relaxation techniques help manage performance anxiety. By integrating these mental techniques into regular training, athletes can optimize their mental game, leading to greater success on the field or court.

Key Takeaways:

• Focus on mental as well as physical training to maximize athletic performance.
• Use visualization and mindfulness to sharpen focus and stay present.
• Manage anxiety through controlled breathing, positive self-talk, and relaxation techniques.

By mastering the mental side of competition, athletes can gain the competitive edge they need to excel and thrive under pressure.

Written by: Stuart Schmidt, MS, ATC, CSCS Program Manager/Head Athletic Trainer for The Center Foundation in Bend, OR. Learn more about Stuart HERE.

The Psychological Effects of Concussions on Youth Athletes: What Parents and Coaches Need to Know

Concussions are a significant concern in youth sports, especially as research uncovers the long-term consequences of head injuries. While much attention has been focused on the physical damage caused by concussions, their psychological effects are equally alarming, particularly in youth athletes who are still in crucial developmental stages. Understanding the psychological effects of concussions on youth athletes is vital for parents, coaches, and educators to protect the well-being of young athletes.

What is a Concussion?

A concussion is a type of traumatic brain injury (TBI) caused by a blow or jolt to the head or body, resulting in the brain moving rapidly back and forth. The Centers for Disease Control and Prevention (CDC) define concussions as “a mild TBI that can change the way your brain normally works.” Symptoms of concussions can be physical (headaches, dizziness, nausea), cognitive (difficulty concentrating, confusion), or emotional (irritability, mood swings).

The Prevalence of Concussions in Youth Sports

According to the CDC, around 1.6 to 3.8 million sports-related concussions occur annually in the U.S. Although all sports carry some risk, contact sports like football, soccer, and hockey have the highest incidence of concussions. A study published in Pediatrics shows that approximately 15% of high school athletes have experienced at least one concussion, with many cases going unreported due to under-recognition or athletes not wanting to miss games.

Psychological Effects of Concussions

While the physical symptoms of concussions may subside within a few weeks, the psychological effects can be long-lasting and, in some cases, debilitating. These effects are particularly concerning for youth athletes because their brains are still developing, making them more vulnerable to long-term consequences.

1. Mood Changes

One of the most common psychological symptoms following a concussion is mood instability. Research from the Journal of Neurosurgery: Pediatrics suggests that concussions can lead to increased anxiety, depression, irritability, and even aggression. This is particularly alarming for adolescents, as they are already navigating hormonal changes and the emotional challenges of growing up. Youth athletes may struggle to understand and cope with these mood swings, potentially leading to withdrawal from social interactions or a decline in academic performance.

2. Cognitive Impairments

Concussions can impair cognitive functions such as memory, attention, and problem-solving, which are essential for both sports performance and academic success. A study published in JAMA Pediatrics indicates that cognitive symptoms may last longer in younger athletes, with some experiencing lingering effects for months. This can cause frustration and anxiety, particularly for athletes who feel pressure to return to their sport prematurely or who struggle academically as a result of their injury.

3. Sleep Disruptions

Sleep problems are another common post-concussion symptom, and these can have far-reaching psychological effects. Poor sleep can exacerbate mood disorders, increase fatigue, and hinder cognitive recovery. According to the Sleep Medicine Reviews, concussions often lead to insomnia or changes in sleep patterns, which in turn can negatively impact an athlete’s mental health and recovery process.

4. Social Isolation and Identity Issues

For many youth athletes, sports are not just a hobby but a core part of their identity. Being sidelined due to a concussion can cause feelings of isolation and a loss of self-worth. Research from The Clinical Journal of Sports Medicine highlights that athletes who are unable to participate in their sport may experience social withdrawal and depression, especially if they feel disconnected from their teammates. The pressure to return to the game, often reinforced by peers or coaches, can further exacerbate these feelings.

Long-Term Psychological Consequences

The psychological effects of concussions aren’t just short-term concerns. Studies have shown that repeated concussions or improperly managed recovery can lead to chronic issues such as post-concussion syndrome (PCS) or even chronic traumatic encephalopathy (CTE). PCS involves persistent symptoms that last for months or even years, including depression, anxiety, and memory problems. CTE, often associated with athletes in contact sports, is a neurodegenerative disease that can result in severe depression, aggression, and dementia later in life.

Prevention and Recovery: What Can Be Done?

Given the potential psychological impacts, it is crucial to prioritize concussion prevention and proper management in youth sports.

1. Education: Parents, coaches, and athletes must be educated about the risks of concussions and the importance of reporting symptoms. Go HERE to learn more about concussions.
2. Strict Return-to-Play Protocols: Athletes should not return to play until they are fully symptom-free and have been cleared by a healthcare professional. The American Academy of Pediatrics emphasizes the importance of following a stepwise return-to-play approach to avoid exacerbating symptoms or increasing the risk of re-injury. Read about The Center Foundation’s protocols for safe return to play following concussion HERE.
3. Appropriate Medical Coverage: Athletic trainers are health care professionals who are experts in recognizing, evaluating and treating concussions. It is crucial that anywhere youth sports are played, that adequate medical coverage is available to appropriately recognize, evaluate and remove from play suspected concussions. Parents, if your sports league does not have athletic trainers present to cover games ask them why and advocate for the safety of your kids. Learn about The Center Foundation’s Sports Medicine Outreach program HERE.
4. Mental Health Support: Mental health professionals should be involved in concussion management, especially for athletes who experience prolonged psychological symptoms. Early intervention can help mitigate long-term effects and provide athletes with coping strategies.
5. Awareness of Long-Term Risks: While a single concussion can have significant effects, the danger increases with repeated head injuries. Coaches and parents must advocate for a cautious approach, especially in youth sports where long-term brain health should be the priority.

Conclusion

Concussions are more than just a physical injury. The psychological toll they take on youth athletes can be profound and long-lasting. Parents, coaches, and healthcare professionals must be vigilant in recognizing the signs of concussions and ensuring that athletes receive the proper care—not only for their physical recovery but for their mental health as well. By raising awareness and prioritizing safety, we can help protect the mental well-being of the next generation of athletes.

Sources:

• Centers for Disease Control and Prevention (CDC). “Concussion in Sports.”
• JAMA Pediatrics. “Cognitive Impairments Following Concussions in Youth Athletes.”
• Journal of Neurosurgery: Pediatrics. “Mood Changes After Concussion in Young Athletes.”
• Sleep Medicine Reviews. “Sleep Disturbances in Youth Following Concussion.”
• Clinical Journal of Sports Medicine. “Social and Psychological Effects of Sports-Related

ACL Injury Prevention and Recovery

If you haven’t personally sustained a knee injury in your life, then odds are you know someone who has. “The knee joint is the second most commonly injured body site and the leading cause of sport-related surgeries. Knee injuries, especially of the anterior cruciate ligament (ACL), are among the most economically costly sport injuries, frequently requiring expensive surgery and rehabilitation” (1). The ACL is a ligament within the knee that helps prevent forward movement of the tibia (shin bone). This ligament helps stabilize the knee in various movements; without it there can be damage to other structures in the knee. Keep reading to learn some tips to help with ACL injury prevention and recovery from surgery following injury.

General tips to help prevent ACL injury

• Train for proper technique:
  • Jump, landing, and balance techniques, not letting knees cave in during training or practice. Below you will see 3 different techniques, a Tuck jump, Single Hops, Balance on a BOSU Ball (uneven surface) with pushes (2). These three exercises help with muscle memory when training for proper technique.

(2)

• Strengthen Posterior Chain (back of the leg muscles):
  • Exercises that both condition and work these muscles are helpful as we typically focus on quad strength more than the posterior chain. The first picture is Russian Hamstring curls with band (2). This helps with hamstring strength through lengthening and shortening of the muscle.

(2)

• The second exercise is Hamstring Curls on Ball (2). This helps with core stability, glute and hamstring strengthening while balancing.

(2)

As these exercises and many others may help reduce the likelihood of ACL injury there is no way to completely prevent injury. Thus it is important to also talk about  recovery from an ACL reconstruction surgery(ACLR).  “Regardless of whether the injury is managed operatively or non-operatively, quadriceps strengthening and return to full range of motion are the main focus points of rehabilitation, both to regain function and prevent future injury (3).”

ACL Injury Recovery

The beginning phases of ACL injury are like any other injury, control pain, decrease any swelling, increase range of motion, and educate the patient on the process.

Phase 1:

Phase 1 begins immediately following injury or surgery and typically lasts anywhere from 1 week to 1 month. Some common exercises during this phase are:

• Single Leg Raise: in which you straighten your injured leg and tighten your quads and then lift the leg as a whole to the height of the bent non injured side, see picture 1.
• Wall slides: to help increase range of motion, see picture 2.
• Full weight bearing walking: focus on light grey leg for walking gait pattern, see picture 3.

1 2

3

Phase 2:

This phase can last anywhere from 1 month to 4 months and the goal in this phase is typically maintenance and acceleration. Some common exercises during this phase are listed below:

• Bicycling (indoor/stationary): pictures 1&2
• Core training progression: some general exercises shown below, picture 3 90/90 abdominal bracing with marching and picture 4 Russian twist
• Balance and control progression: picture 5 is a running man single leg balance and picture 6 is single balance with balance with ball movement
• Swimming/ under water jogging (if available): Prepare mentally for jogging in next phase.

 12

 3 4 5 6

Phase 3:

Phase 3 begins approximately 4 months post-surgery and last about two months. This phase consists of more goal specific or sport specific exercises and is when you start working back into interval jogging. Start on a treadmill and as comfortability sets in with straight running, work into more sport specific running; see picture 1 below. See below for examples of exercises that can be introduced during this time.

• Landing from a jump and make sure to focus on proper form and landing evenly on both sides, see picture 2.
• Progress into jumping and landing together with proper form, see picture 2.
• Finally work into sport specific agility drills (change of directions), see picture 3 and focus on fearlessness and comfortability with injury side.
• (1)
• (2) (2)

 (3)

Phase 4:

Finally after 6 months plus of rehabilitation you are ready to progress into the fourth and final recovery phase. Though many surgeons would prefer patients  to continue working on general strength, sport specific strengthening, and comfortability within sport till about 12 months post-surgery before returning to full competition. Each case and surgeon are different, thus it is important to follow the recommendation from your provider and don’t be afraid to ask questions.

These are just some helpful tips for acl injury prevention and recovery from surgery after injury.

References:

1. A Multisport Epidemiologic Comparison of Anterior Cruciate Ligament Injuries in High School Athletics. Joseph, Allen. et all. J Athl Train (2013) 48 (6): 810–817.
2. UNDERSTANDING AND PREVENTING ACL INJURIES: CURRENT BIOMECHANICAL AND EPIDEMIOLOGIC CONSIDERATIONS – UPDATE 2010. Hewett, T. et all. N Am J Sports Phys Ther. 2010 Dec; 5(4): 234–251.
3. ACL Rehabilitation: How Can We Lessen Injury Rates?. Perry, Allison. Et all. Operative Techniques in Sports Medicine, Volume 30, Issue 1, March 2022, 150892.
4. Principles of postoperative anterior cruciate ligament rehabilitation. Saka T. World J Orthop. 2014 Sep 18;5(4):450-9. doi: 10.5312/wjo.v5.i4.450. PMID: 25232521; PMCID: PMC4133451.

Written by: Tasji Huffman, MAT, LAT, ATC, Madras High School Athletic Trainer for The Center Foundation in Bend, OR. Learn more about Tasji HERE

Meet the Team 2024-25

The 2024-25 school year is underway and fall sports are in full swing. We are excited to kick off a new year and continue to provide athletic trainers to local high schools to keep kids safe. Athletic trainers are an invaluable addition to all sports programs and a crucial aspect to ensure that anywhere youth are participating in sports there is someone present who is looking after the health and safety of those participating.

We could not be more proud of our 24-25 team of athletic trainers and are excited to introduce them to you. But first, we would like to welcome the two newest members of our team and welcome back an old friend.

New Team Members

Charles Rodriguez joins our team as the athletic trainer at Caldera High School. A Central Oregon native and graduate from Redmond High School, Charles returns to the high desert to look after the health and safety of the Wolfpack!

Our second new team member is Gabby Schmit who will be looking after the health and safety of the Cowboys and Cowgirls at Crook County High School. A native Oregonian, Gabby is making the trek over the cascade crest to join our staff.

Welcome Back

Furthermore, we are excited to welcome back Michael Estes who is filling in as the athletic trainer at Madras High School for the fall term. Please join us in welcoming back Michael!

We are excited for another great year of sports and would like to extend our best wishes to all local youth as they pursue their dreams and take advantage of all the great benefits of athletics and competition. We are here for you and look forward to serving you! When you are at the pitch, field, track or court this year, please take a moment to say hi to our incredible team!

Learn more and meet the rest of our spectacular team HERE.

Back to School: Balancing Academics and Athletics

As the back-to-school season approaches, student-athletes face the dual challenge of excelling in both academics and athletics. Juggling these responsibilities can be daunting, but with the right strategies, it’s possible to manage time effectively and avoid burnout. Here are some practical tips for student-athletes to balance their academic and athletic commitments successfully when going back to school.

1. Prioritize Time Management

Effective time management is crucial for student-athletes. Here’s how to stay on top of your schedule:

• Use a Planner: Write down all your academic and athletic commitments in a planner. This includes classes, practice sessions, games, assignments, and exams. Digital planners or apps like Google Calendar can be very useful.
• Set Priorities: Determine which tasks are most important and tackle them first. This might mean focusing on a major assignment or studying for an upcoming exam before less critical tasks.
• Break Tasks into Smaller Steps: Large projects can be overwhelming. Break them down into smaller, more manageable steps and set deadlines for each part.

2. Communicate with Teachers and Coaches

Clear communication with both teachers and coaches is essential. Here’s how to keep everyone in the loop:

• Inform About Conflicts: Let your teachers and coaches know about any potential conflicts in your schedule well in advance. This helps in arranging make-up work or alternate practice times.
• Seek Support: Don’t hesitate to ask for help if you’re struggling to balance your workload. Teachers and coaches can offer advice and possibly adjust your schedule.

3. Maintain a Healthy Lifestyle

Staying healthy is key to managing both academics and athletics. Here are some health tips:

• Get Enough Sleep: Aim for 7-9 hours of sleep per night. Adequate rest is crucial for both academic performance and athletic recovery.
• Eat Balanced Meals: Fuel your body with nutritious foods. Include a balance of proteins, carbohydrates, and healthy fats in your diet.
• Stay Hydrated: Drink plenty of water throughout the day, especially before and after workouts.

4. Develop Effective Study Habits

Efficient study habits can save time and reduce stress. Consider these strategies:

• Create a Study Schedule: Dedicate specific times each day for studying. Consistency helps in retaining information better.
• Find a Quiet Study Space: Choose a place free from distractions where you can focus on your studies.
• Use Study Techniques: Techniques like summarization, mnemonic devices, and practice testing can enhance learning and retention.

5. Manage Stress and Avoid Burnout

Balancing academics and athletics can be stressful. Here’s how to manage stress and avoid burnout:

• Take Breaks: Schedule short breaks during study sessions and practice. This helps to keep your mind fresh and focused.
• Practice Relaxation Techniques: Techniques such as deep breathing, meditation, and yoga can help reduce stress.
• Stay Connected: Maintain a social life and spend time with friends and family. Having a support system is important for mental well-being.

6. Stay Organized

Organization is key to balancing multiple responsibilities. Here’s how to stay organized:

• Keep Your Space Tidy: A clean and organized workspace can improve productivity.
• Use Organizational Tools: Tools like binders, folders, and digital apps can help keep your academic materials in order.
• Track Your Progress: Regularly review your goals and track your progress. This helps in staying on top of your tasks and making adjustments as needed.

7. Plan for the Long Term

Thinking ahead can help in balancing academics and athletics more effectively:

• Set Long-Term Goals: Define what you want to achieve both academically and athletically. This can provide motivation and direction.
• Develop a Routine: Establish a daily routine that includes time for academics, athletics, and relaxation. A consistent routine can make balancing responsibilities easier.

Conclusion

Balancing academics and athletics is a challenging but achievable goal for student-athletes. By prioritizing time management, communicating effectively, maintaining a healthy lifestyle, developing strong study habits, managing stress, staying organized, and planning for the long term, student-athletes can excel in both areas and avoid burnout. Remember, the key is to find a balance that works for you and to stay flexible as you navigate your busy schedule.

With these strategies in place, you can make the most of your high school or college experience, excelling both in the classroom and on the field.

Written by: Stuart Schmidt, MS, ATC, CSCS Program Manager/Head Athletic Trainer for The Center Foundation in Bend, OR. Learn more about Stuart HERE.

Safe Outdoor Exercise in Bad Weather

Exercising outdoors can be a refreshing change from indoor workouts, offering fresh air, varied terrain, and the beauty of nature. However, the weather in late summer, especially in places like Central Oregon, can be unpredictable. One day might bring clear skies and sunshine, while the next could bring thunderstorms or smoky air from wildfires. Understanding how to stay safe when exercising in these variable conditions is crucial for maintaining both fitness and health. This article will explore how to exercise safely in bad weather, focusing on air quality, heat illness, and thunderstorms.

Air Quality

Understanding Air Quality Index (AQI)

The Air Quality Index (AQI) is a useful tool for gauging the safety of outdoor air. The AQI measures pollutants such as ground-level ozone, particulate matter, carbon monoxide, sulfur dioxide, and nitrogen dioxide. An AQI value between 0 and 50 is considered good, while values above 100 can be unhealthy, especially for sensitive groups.

Tips for Exercising in Poor Air Quality

1. Check the AQI: Always check the AQI before heading out. Useful apps such as Oregon Air or AirNow provide localized information about the current AQI.
2. Avoid High-Traffic Areas: These areas tend to have higher pollution levels. Opt for parks or trails away from busy roads.
3. Time Your Workout: Air quality is usually better in the early morning or late evening. Avoid peak traffic times.
4. Listen to Your Body: If you experience coughing, shortness of breath, or other symptoms, stop exercising and seek indoor air.

Heat Illness

Recognizing Heat Illness

Heat illness includes conditions such as heat cramps, heat exhaustion, and heat stroke. Symptoms range from heavy sweating and muscle cramps to dizziness, confusion, and loss of consciousness.

Tips for Exercising in Heat

1. Stay Hydrated: Drink plenty of water before, during, and after exercise. Avoid caffeine and alcohol, which can dehydrate you.
2. Dress Appropriately: Wear light-colored, loose-fitting clothing. Use sunscreen to protect your skin.
3. Acclimate Gradually: If you’re not used to exercising in the heat, start with shorter workouts and gradually increase your duration and intensity.
4. Take Breaks: Listen to your body and take breaks as needed. Find shade or cool areas to rest.

Thunderstorms

Understanding the Dangers

Thunderstorms bring the risk of lightning, high winds, and heavy rain, all of which can be dangerous. Lightning is particularly hazardous, as it can strike even miles away from the storm’s center.

Tips for Exercising During Thunderstorms

1. Check the Weather Forecast: Avoid outdoor exercise if thunderstorms are predicted. Weather apps can provide real-time updates and alerts.
2. Seek Shelter: If you hear thunder or see lightning, seek shelter immediately in a sturdy building or car. Avoid open fields, tall trees, and bodies of water.
3. Wait It Out: Wait at least 30 minutes after the last clap of thunder before resuming outdoor activities.
4. Know the Signs: Be aware of the signs of an approaching storm, such as darkening skies and increasing wind.

General Tips for Bad Weather

1. Have a Backup Plan: If the weather is too severe for outdoor exercise, have an indoor alternative ready, such as a home workout or gym session.
2. Wear Appropriate Gear: Waterproof and windproof clothing can help protect you from the elements. Proper footwear with good traction can prevent slips and falls.
3. Stay Visible: In low visibility conditions, such as fog or heavy rain, wear bright or reflective clothing to ensure you’re seen by others.

Exercising outdoors in bad weather requires extra precautions, but it can still be safe and enjoyable with the right preparations. By understanding the risks and following these tips, you can maintain your fitness routine while protecting your health.

Written by: Stuart Schmidt, MS, ATC, CSCS Program Manager/Head Athletic Trainer for The Center Foundation in Bend, OR. Learn more about Stuart HERE.

Proper Hydration Tips for Athletes During Summer and Hot Weather

As athletes gear up for summer training and competitions, staying properly hydrated becomes paramount for maintaining peak performance and preventing heat-related illnesses. The combination of intense workouts and soaring temperatures can quickly lead to dehydration, impacting both physical and mental capabilities. In this article, we’ll delve into essential hydration tips tailored for athletes to thrive in hot weather conditions.

Importance of Hydration

Hydration is not just about drinking water; it’s about replenishing electrolytes lost through sweat and maintaining fluid balance crucial for optimal bodily functions. Dehydration can impair endurance, strength, and cognitive function, affecting overall athletic performance. In extreme cases, it can lead to heat exhaustion or heat stroke, serious conditions that require immediate medical attention.

Hydration Tips for Athletes

1. Start Hydrating Early

Begin hydrating well before your training or event. Aim to consume fluids throughout the day leading up to your activity, ensuring your body starts well-hydrated. The National Athletic Trainers Association recommends that athletes consume at least 16-20 ounces of water 2-3 hours before exercise and another 6-10 ounces 10-20 minutes before exercise.

2. Monitor Urine Color

Use urine color as a quick indicator of hydration status. Pale yellow to clear urine generally indicates adequate hydration, while darker urine may signify dehydration.

3. Drink Fluids Regularly

During exercise, aim to drink fluids consistently rather than waiting until you feel thirsty. Thirst is not a reliable indicator of hydration status and often indicates dehydration has already begun. It is recommended to consume approximately 6-10 ounces of fluids every 10-20 minutes of exercise.

4. Choose the Right Fluids

Water is essential, but during prolonged exercise or intense heat, electrolytes such as sodium and potassium become crucial. Consider sports drinks or electrolyte-enhanced water to replenish these vital minerals lost through sweat.

5. Avoid Excessive Sugars and Caffeine

While some sports drinks are beneficial, be mindful of their sugar content. Excessive sugars can lead to gastrointestinal discomfort. Similarly, limit caffeine intake as it can act as a diuretic, potentially increasing dehydration.

6. Cool Fluids and Use Ice

Cold fluids are absorbed more quickly and help lower core body temperature. Use ice in your drinks or opt for refrigerated fluids during hot weather training sessions.

7. Plan for Post-Exercise Hydration

After finishing your workout or competition, continue to hydrate to replace fluids lost during exercise. Water, electrolyte drinks, and hydrating foods like fruits can aid in recovery. Best practice is to base post-exercise re-hydration based on weight loss during exercise. It is best to aim for complete rehydration within two hours of the completion of exercise.

Signs of Dehydration

Recognizing signs of dehydration is crucial for prompt intervention:

• Increased thirst
• Dry mouth and throat
• Fatigue or weakness
• Dizziness or lightheadedness
• Dark urine

Conclusion

Proper hydration is a cornerstone of athletic success, especially during summer and hot weather conditions. By prioritizing hydration with these tips—starting early, monitoring urine color, choosing the right fluids, and recognizing signs of dehydration—athletes can maintain peak performance and stay healthy throughout their training and competitions. Remember, staying hydrated is not just a matter of personal comfort but a critical aspect of athletic safety and performance optimization.

Incorporate these strategies into your summer training regimen to ensure you’re giving your body the hydration it needs to perform at its best. Stay cool, stay hydrated, and excel in your athletic pursuits this summer!

References:

Written by: Stuart Schmidt, MS, ATC, CSCS Program Manager/Head Athletic Trainer for The Center Foundation in Bend, OR. Learn more about Stuart HERE.

Photo by Timothy Eberly on Unsplash

Jon Skau, Crook County High School Athletic Trainer talks about his perspective for keeping mental health in mind while treating injuries and interacting with youth on a daily basis.

In life there are a few things that absolutely nobody can avoid, like death and taxes. In the world of sports, its injuries. If you play any sport long enough an injury is likely to occur at some point along the way. If you are around competitive sports enough, you may notice that there seems to be  that one person who always seems to be getting “hurt”.  Magically, that same person always seems to be fine the next game or practice. Sure some people are more prone to injury for different reasons, but something always seemed off with that one player.

Something would happen in a game or practice and that one kid would be sitting on the bench, again. Rumors often spiral around the team about that kid with people talking and asking questions. They are just trying to get out of conditioning drills.  Are they really that lazy? Are they really always getting hurt? Or could it be that something else is going on? The true answer to that question is complicated. To do so it involves digging a bit deeper to find out what is really going on.

Role of an Athletic Trainer

As a high school Athletic Trainer, I am charged with the complete care of each and every student-athlete. I say complete care because that means both the health of their physical body as well as their mental health. It seems cliché to say but the mentality or lens with which we view our day-to-day life really does impact our lived experience. So what if that mentality is carrying around an unhealed hurt?

This is where the unique positioning of the high school Athletic Trainer provides a valuable opportunity to build rapport and investigate the potential underlying mental health issues. Now this doesn’t mean we have an all-access past to ask extremely personal questions just off the cuff. There is certainly a balance when trying to take an appropriate history and investigate any concerns that may arise. This is where knowing the athlete and knowing the community plays a significant role in how you approach a potential mental health concern.

It’s been my experience that often the “always hurt” kid is expressing a pent-up mental wound that manifests in a physical nature. I find myself asking, “What is this kid’s home life like?” I don’t know if maybe their parents just went through a nasty divorce. Or maybe they are going through or just went through  a bad break up. Maybe they had a really bad fight with a best friend. The list goes on and on. It is reasonable to assume that a wounded mind may lead to the body being more susceptible to injury, or the perception of injury.

Dismissing Mental Health Stigmas

Unfortunately, the “always hurt” kid often ends up getting a bad rap. Coaches and teammates tend to dismiss them rather than trying to investigate the root of the problem. What if that “injury” is a sort of cry for help? In an age where social pressure on our youth is increasing exponentially, it begs the question, shouldn’t we investigate? Even if it winds up being nothing, what if it is something? Sure that kid may just be searching for attention, but why? What’s causing that need?

It’s okay to not be okay and our youth need to know that adults are looking out for their mental health too.  When dealing with an “always hurt” kid, it is important to not dismiss their injuries or feelings. As parents, coaches, and healthcare professionals it is important we show the kids that we are listening to them and taking them seriously. Take a second and ask them how they are doing. Don’t feel pressured into asking anything too personal. Use whatever relationship you have with them to let them know two things. You see them and are there if they need it.

Written by: Jon Skau, MAT, LAT, ATC, Crook County High School Athletic Trainer for The Center Foundation in Bend, OR. Learn more about Jon HERE.