If the sun is beaming and the temperature is high, seven innings can feel like forever — and that’s just one game. At softball tournaments, teams in the loser’s bracket can find themselves battling all day to reach the championship.
A long day at the park will undoubtedly fatigue your body, but there are things you can do to preserve your energy and stay in the game. Follow these tips on how to beat the heat at any softball tournament.
Take a Break
When you have a break between games, take advantage of it. You have been pushing yourself for a solid 90 minutes (if not longer) — you can take a little breather. Sit down somewhere out of the sun, on a chair or a blanket, and relax.
Kick off Your Cleats
Show your feet some appreciation — seven innings of standing and running takes its toll. The best way to refresh your legs is to take your cleats off. Bring an extra pair of shoes or sandals and change out of your cleats after your game. Give your feet some air and stretch them out.
Relax
A break is not the time to run around. Don’t go chasing around your friends or siblings. Sit or lie down, and relax. Bring a book or some music and get into your own zone. This is your time to compose yourself and mentally prepare for the next game.
Stay Cool
The sun is great — that is, if it’s not in your eyes, draining your energy, or damaging to your skin. Because of this, every player needs to be fully aware of protecting themselves from the sun’s rays.
Shade
If you have breaks between games, stay in the shade. Breaks are not the times to sunbathe. Whether or not you can feel it, just exposing yourself to the sun will drain your energy. Make sure to find a shaded area to rest. Compose yourself, re-hydrate, and calm your nerves.
Sun Block
Wearing sun block should be a no-brainer. Whether it’s sunny or not, you should always have an adequate amount of sun block on exposed skin. It’s better to be safe than sorry.
Cool Down
If it’s particularly hot, use a towel and soak it in cold water. Place the towel on your wrists, behind your knees, or around your neck for instant cooling.
Fuel Your Body
Breaks are the best times to regenerate and re-fuel your body. Your pre-game meal can only carry you so far, so it’s important to replenish your energy between games. You need to be conscious of what you are eating — cheesy nachos or chili dogs won’t do much for long-term energy.
You want to eat something that will satiate hunger, but you don’t want to feel bloated or sluggish. There are a few items to avoid eating during tournaments:
- Stay away from soda: Carbonated drinks will do nothing for your body. Sure, they may taste good, but you’re better off reaching for water or a sports drink. Electrolytes are much better for your body than carbonation and sugar.
- Stay away from heavy food: In softball, you’ll be diving, sliding, and running around. Don’t eat something that will make you feel so full that you can’t even move. Instead of choosing heavy pasta or greasy pizza, opt for a salad with protein, some yogurt and fruit, or a sandwich.
- Stay away from candy: Candy tastes good and gives you an instant sugar rush, but it’s not going to provide that long-lasting energy you’ll need as an athlete. If you need sugar, go for the natural sugars in fruits. Sports drinks tend to be fairly sugary as well. If you’re hungry, don’t reach for a candy bar! Reach for real food that will provide nutrients, proteins, and carbohydrates for your body.
- Stay hydrated: Drink a lot of water. Remember, if you feel thirty, you are already dehydrated. Proper hydration will prevent heat sickness and will carry you through a long day on the field.
Personal Practice Time
During a break, the last thing you want to do is dwell on the last game. You need to be mentally refreshed, not uptight and distressed about something that has passed. Obsessing over errors will only preoccupy your mind and prevent you from preparing for the next game.
If you are upset about how you played defensively or offensively, breaks also serve as a good time to clear your head and do something about it (besides sulking).
Take a few practice swings by yourself off a tee. Go through your mechanics and make sure you take every swing slowly — don’t get too anxious or frustrated. If you need grounders, have a friend or coach roll or hit you a few. Again, you don’t want to do rapid fire drills here and tire yourself out. Pay attention to your technique and make sure you are using proper form.
Fun Fact:
Drinking fat-free chocolate milk has been shown to help athletes’ bodies repair and replenish muscles after workouts. The combination of the nutrients in milk — protein, carbohydrates, vitamins, minerals, and water — are promptly absorbed by the body and metabolized to restore the nutrients that were exhausted during physical activity. If you liked chocolate milk before, you should love it now!
… And Break
Take full advantage of the breaks between games. Whether you think you need it or not, your body knows it needs a break. If it’s a long break (more than three hours), you can choose to ice down sore muscles, but if it’s anything less, just keep your muscles warm. If it’s cold, stay warm. If it’s hot, stay cool. Whatever you do, don’t throw away a much-needed break by playing around and exerting energy that you should be saving for the game.
