MOSES LAKE – Over the next few weeks, student athletes in the Basin will be making their return to their respective sports. As summer break ends, the trainer at Moses Lake High School, Lily Rodriguez, has some pointers athletes can use to be in the best shape possible.  

“Especially coming out of the summer, not doing a whole lot of things throughout the summer,” Rodriguez said. “There are four things that they can do. No. 1, strength and conditioning. No. 2, preventing heat illnesses, especially with our summers here. No. 3, I would say nutrition, and then No. 4, I would say sleep habits.” 

Rodriguez emphasized the importance of strength and conditioning as a crucial step in preparing for the upcoming season. She said it’s good for athletes to get back into a routine of moving the body through cardio or strength training. Implementing this before practices and the season begins will help prevent injuries from occurring early on.  

In addition to working out, maintaining a balanced diet goes a long way for an athlete's preparation, Rodriguez said. About 60% should be carbohydrates, 20% protein and the other 20% fats, she said.  

“All of this is going to provide their body with energy, help the body heal, and overall, it just affects the body weight and their overall health, which in the end is then going to affect how they perform,” she said.  

Anything from fruits, vegetables, meats – or meat alternatives – and any kind of dairy are good options to incorporate into a balanced diet, Rodriguez said. She also emphasized the importance of eating breakfast every day.  

“So anything like foods that contain protein, any kind of fiber or fats like granola bars, yogurts, peanut butter with crackers, are pretty simple snacks that they can have right before practice and even keep on them, just so it's easier for them to grab out of their bag and eat right before practice,” she said.  

An aspect of fitness that can be overlooked is proper recovery from physical activity. According to Rodriguez, stretching is a key component of good fitness and avoiding injury. Stretching before an activity and doing static stretching afterward is supportive of good fitness. Additionally, having a consistent sleep routine is beneficial to an athlete's performance on the field or court. 

“It supports muscle repair and development, which is crucial for being able to recuperate and then back onto the field the next day,” Rodriguez said. 

Finally, given the region the athletes compete in, navigating the heat is important to an athlete's overall well-being, too. Central Washington is category two for heat risk. Rodriguez said it’s important for athletes to remain well hydrated and take consistent breaks in the shade.  

If an athlete is thirsty, they are dehydrated, she said. If someone encounters heat illness, like heat stroke, they are more likely to experience it again. So, taking precautions ahead of time to avoid it altogether is important, according to Rodriguez.  

When in season, athletes will have access to resources like the athletic trainers and their coaches. Rodriguez also encourages student athletes to take classes centered around wellness.  

“The sports medicine class teaches these things. It’s pretty much a must-know every year, just to make sure that everybody is in the know, and they have these resources available to them,” she said. 

Student athletes can also utilize online resources like the Centers for Disease Control and Prevention, the National Federation of State High School Associations and the Washington Interscholastic Activities Association. Each of those resources contains information on promoting overall well-being and fitness for student athletes.  

    Moses Lake football players teach the youth campers how to warm up during the Mav Youth Football Camp in Moses Lake. Many athletes like the Mavericks football team will spend a lot of time outdoors in the heat. Hydration, physical conditioning and proper diet are all part of athlete safety.