Better health, smarter training: 4 tips for high school athletes

High school sports season is right around the corner. As you (or your child) prep in the summer heat for another year of competition, it’s important to make sure you’re taking care of your body for both the short and long term.

Here’s four tips to remember that will help with recovery, wear and tear, and even 皮膚ガン prevention.

1. Be sun aware

Sunscreen and shade can both go a long way to help keep your body fresh and prevent sun damage to your skin.

による 皮膚がん財団, experiencing even one sunburn in childhood or adolescence more than doubles your chances of developing skin cancer down the road and five or more sunburns more than doubles your risk of developing melanoma—the deadliest form of skin cancer.

• Choose broad-spectrum protection sunscreen: Look for a sunscreen that offers broad-spectrum protection against both UVA and UVB rays. Both types of ultraviolet (UV) rays can damage the skin. Here’s what you should look for on sunscreen labels.

• たっぷりと頻繁に塗ってください: You should apply at minimum one ounce of sunscreen to your skin, which is about a shot glass worth. When applying to your face, put on enough sunscreen to fill the bottom of a shot glass or the size of a nickel. Apply 15 minutes before heading outdoors and reapply every two hours, or immediately after swimming or sweating.

If you are concerned about the sunscreen running into your eyes when you sweat, wearing a headband can make a big difference. You can also consider sweat-resistant sunscreen options.

• If and when you can, work out or take breaks in the shade. Those sprints or burpees will have the same impact on your body whether they take place in the sun or shade. You’re no less tough for wanting a break from the sun, so take your water breaks in a shady spot.

2. Prioritize recovery and hydration

As any good coach will tell you, hydration doesn’t start 10 minutes before practice–it starts the day (or days) before.

While water cannot protect you from sunburn or act as a sunscreen replacement, hydration is still key to maintaining your stamina and healthy skin, especially in the heat.

• たくさん水を飲む： For adequate daily fluid intake, the U.S. National Academies of Sciences, Engineering, and Medicine recommends aiming for about 15.5 cups (3.7 liters) of water per day if you are a man and about 11.5 cups (2.7 liters) if you are a woman. Increase your intake if you’re spending extended time outdoors.

Athletes—do yourself a favor and make those numbers your minimum. Dehydration can lead to overheating.

• 水分補給に適した食品を摂取しましょう: Include water-rich fruits and vegetables like watermelon, cucumbers and oranges in your diet to help maintain hydration levels. While no foods will hydrate your skin directly, what you eat and drink is important in maintaining your skin’s overall health.

Which leads us to…

3. Eat whole foods

A well-balanced diet will not just fuel you for another day of training; it will provide the foundation for long-term cancer prevention.

To eat nutritiously, aim for meals that include proteins like chicken and fish, healthy fats like nuts and avocado, whole grains like oats, brown rice and quinoa, plus an array of fruits and veggies to help with micronutrients and fiber.

Try to avoid processed meats like sausage and hot dogs, as well as overly processed foods like candy and chips.

Pro tip: Nothing beats a homemade post-workout smoothie. Here’s a list of some healthy smoothie recipes to give you some inspiration, but any combination of nonfat Greek yogurt, berries and leafy greens is a great place to start!

Eating whole foods will help your muscles grow and recover and it will leave you feeling full, fueled and ready to compete.

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4. Go to sleep!

We’ve all been there: That moment at night when you know you should go to bed, but you want to watch one more episode of that show you’re binging. Or maybe you just get paralyzed on the couch in a social media scroll because getting up and getting ready for bed seems daunting.

The struggle is indeed real. But the struggle of NOT sleeping is likely going to be worse. Sleep impacts your heart health, brain performance and physical capabilities. Sleep is the most effective way to rest your muscles and give them the necessary recovery.

Aim for 7-9 hours of sleep every night. Combine this with a healthy diet and sun safety techniques and kick your summer training head to a whole new level.

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