Archbold Medical Center| Archives Magazine | Summer 2018

ARCHBOLD.ORG • SUMMER 2018 9 goal is to reduce body temperature. However, prevention is key, It begins with getting adequate pre-workout hydration and incrementally becom- ing acclimated to the outside heat and humidity. “If the exercise is not vigorous or lasts less than an hour, then water will suffice to maintain hydration,” said Smith. “Sports drinks are needed for vigorous exercise that lasts an hour or more, as they provide both carbohydrates and sodium. Sports drinks can also help rehydration and recovery after vigorous exercise.” Protecting their skin Most fall sports activities take place outside, so it’s important to protect athletes’ skin from excessive sun exposure. Sun exposure can have a cumulative effect on skin, putting the athlete at risk for skin-related cancers later on. Also, sunburns can be painful and restrict the skin’s ability to release heat during sporting activities and exercise. “Application of sunscreen with SPF 30 and above on sun-exposed skin is the best way to prevent sun damage and sunburns,” Dr. Hatfield said. “There are a variety of high-quality sunscreen options available that are also sweatproof and can be applied prior to outdoor activities to help reduce the risk of sun- burns and sun exposure complications.” Eating to win Every athlete wants to feel and play their best for games. Although several factors can influence an athlete’s well-being, one essen- tial component is nutrition. “Following a healthy diet can increase energy, build muscle, help injuries heal faster and allow athletes to play at a higher intensity,” Smith said. Starchy vegetables and grains provide a good source of carbohydrates, the muscle’s first source for energy. A day prior to a game, an athlete’s meal should have half a plate of starches and grains, a quarter of a plate of lean protein, and a quarter of a plate of fruits and vegetables. “Athletes should try to avoid high-fat foods and any food that has the potential to upset their stomach,” Smith said. “Stick to higher carbohy- drate foods, which will work to fuel the athlete’s performance.” Heading off injuries A major risk of playing sports, especially contact sports, is getting an injury. How can an athlete minimize the risk of an injury, or prevent one from becoming worse? “Stretching is very important before and after practices and games,” said Kayla O’Neal, DPT, physical therapist at Archbold Outpatient Rehabilitation. “The most common mistake I see is that athletes are not stretching for a long enough period of time.” According to O’Neal, some of the most common injuries she sees—muscle strains and ligament tears—are due to poor stretching. The best way to avoid an injury is to stretch properly and appropriately. — Continued on page 10 Jackson Hatfield, MD Primary Care Physician Jeana Smith, RD Registered Dietitian From preseason through the offseason, we’re here to help your athlete stay in the game. Find a provider at www.archbold.org . Kayla O’Neal, DPT Physical Therapist