Heat survival guide

It is warm in the Netherlands, and that will probably remain the case for the coming week. With these 3 tips, you can get through the heat!

1. Drink enough

Make sure you have a bottle of water or isotonic sports drink with you and drink from it. If you want to know how much exactly, you can weigh yourself before and after training. If you are 1kg lighter, that means you need to drink 1.5 liters of water to compensate. Dehydration can lead to headaches, fatigue, and poorer performance. So drink enough water both before, during, and after training. The coaches will also give some extra time for drink breaks this week.

2. Salt is your friend

You can buy a super deluxe electrolyte mix to replenish the minerals lost through sweat. Or, even easier and tastier: use enough salt. Make sure to add enough salt to all your meals, especially if you sweat a lot, and you will automatically get enough to compensate for the sweat.

3. Cover yourself

This tip may go against your instinct a bit, but the warmer the weather, the more we recommend covering yourself: rash guards with long sleeves, spats under your shorts, or even training in the gi instead of nogi. There are two reasons for this:

Due to the warm weather, more sweating occurs, which makes it difficult to hold grips, especially grips on bare skin. If your skin is covered, you can exert more control.

Additionally, sweat can transmit skin infections. The more your body is covered, the lower the chance of this happening!