Now is time to prepare for start of fall sports practice

This time of each year I always write about the importance of properly preparing for the start of high school fall sports.
One of my greatest fears as a coach and athletic director was to lose a student-athlete due to heat exhaustion or heat stroke.
School districts and athletic programs all over the country do a much better job now of educating and preparing students for hot summer practices. This summer has been unusually cool and wet, which may have left high school athletes unprepared to face the dog days of August.
Too much time is often spent in the house playing computer games and watching videos. It’s crucial to begin to acclimate to the outdoors to get ready for the tough practice schedules that August will bring.
It is not possible to just walk out the first day of practice and begin to get into shape. The following are 11 helpful hints from the National Federation of High Schools to get your ready for the upcoming season, which, by the way, is only three weeks away.
1. Drink fluids according to a schedule based on individual needs.
2. Drink before, during and after practices and games.
3. Drink 17-20 ounces of water or sport drink with 6 to 8 percent carbohydrates, two to three hours before exercise.
4. Drink another 7-10 ounces of water or sport drink 10 to 20 minutes before exercise.
5. Drink early. By the time you’re thirsty, you’re already dehydrated.
6. In general, every 10-20 minutes drink at least 7-10 ounces of water or sports drink to maintain hydration and remember to drink beyond your thirst.
7. Drink fluids based on the amount of salt and urine loss.
8. Within two hours, drink enough to replace any weight loss from exercise.
9. Drink approximately 20-24 ounces of sports drink per pound of weight loss.
10. Dehydration usually occurs with a weight loss of two percent of body weight or more.
11. Drinks with carbohydrate concentrations of greater than eight percent should be avoided. These drinks are commonly fruit juices, carbohydrate gels and sodas. Beverages which contain caffeine, alcohol or carbonation have a high risk of dehydration with excess urine production or decreased voluntary fluid intake.
• The American Legion Wood Bat Invitational tournament is one of the best annual events in the Kansas City area.
• Even if you are not a tennis fan, the Wimbledon final was a classic athletic battle. Rafael Nadal and Roger Federer are two mentally tough individuals.
• Kauffman Stadium, with all its improvements, is going to be a great venue next summer for people of all ages.
• My quote of the week is from NBA Hall of Famer Julius Erving: “You’ve got to ‘have it’ at the end of the game – that’s when it’s the most important.”