MOSES LAKE — With August on the horizon, the return of local high school athletics is drawing closer by the day. Lily Rodriguez, who serves as the athletic trainer at Moses Lake High School, shared some tips for how athletes can prepare for outdoor sports amidst heat and fluctuating air quality.  

"They need to start slowly entering into the heat as well," Rodriguez said. "They need to be acclimated (to the heat). It takes about 10 to 14 days of slow and gradual increase in activity. The first thing that they got to start doing is physical conditioning." 

General conditioning is an effective approach to getting acclimated to the heat if an athlete has not been active throughout the summer break, Rodriguez said.  

"If they haven't ran or sprinted in a while, it's okay to start off with at least walking and get acclimatized as well, and then gradually increase that to a jog, increase that later on into a run, and then from there start doing sport-specific conditioning as well," she said.  

She warned against waiting until practices begin, as jumping straight into full-intensity training can carry some risk that could jeopardize a player's season overall.  

"The main risk would be injury and any kind of heat-related illness," she said. "If it's an outside sport, if they are going into it the first day just training hard, they're definitely going to be injured. One of the main things is cramping. They could come up with any kind of muscle cramping, straining or sprains." 

While gradually working on the physical side of training, it's also important to incorporate a balanced diet and recovery habits.  

A top priority should be hydration. According to USA Track and Field, an athlete should drink about 10-16 ounces of water two hours before exercising, and an additional 8-16 about 30 minutes prior to their game or practice. This suggestion acts as a 'top off' hydration method that should be supported by drinking enough fluids throughout the day.  

Eating a balanced diet with whole foods instead of fast food is key, as well. A healthy balance of fruits, vegetables and proteins will enable an athlete to perform at their best.  

"Even substitutes like peanut butter are also a good source of protein. Grain like rice, whole wheat bread, those are the main ones that people think of, and water with your meal is the best thing you can do," Rodriguez said.  

It's also important to practice good recovery like getting 8-10 hours of sleep each night, to encourage the body to heal.  

Another aspect of training athletes may likely encounter is fluctuating air quality as fire season continues into the early weeks of the new school year. Smoke from fires in other towns at times have cause air quality to be so poor, sporting events were canceled last fall.

This summer has been no different, with local events like Moses Lake BMX canceling their practices due to the air quality not being safe to ride in. At the time of press, the air quality index in Moses Lake was rated a 70 and moderate according to www.airnow.gov. The spectrum ranges between zero and well over 300 AQI. 

For athletes looking to do their training outside, it's important to be mindful of the air quality just as much as the heat. Anywhere between zero to 50, athletes are good to train without concern. Anything higher, it's important to know when to go full intensity and when to slow it down.  

"If they are training outside during bad air quality time, it would be a good idea to know some of the symptoms to look out for," Rodriguez said. "Such as headaches, dizziness, starting to feel congested and shortness of breath. Burning in the eyes, coughing, throat and nose irritation. Once a person starts to get indications of that, it would be a good time to slow down or stop for the day because with enough smoke inhalation, it could cause more harm than good." 

The start of the season may still be days away, but Rodriguez said the work to prepare should already be underway. Whether it’s adjusting to the heat, drinking enough water or paying attention to smoky skies, small choices made now can help athletes stay on the field once the games begin. 

    Mavericks' Athletic Trainer Lily Rodriguez encourages local athletes to incorporate a balanced diet and good recovery habits ahead of the new school year as fall sports gear up to start.
  

    For local athletes looking to condition themselves for the start of the new season, MLHS Athletic Trainer Lily Rodiguez said a gradual start is the best approach.