Preparation for Competing on Hot and/or Humid Days Background Experts believe that as little as a 1-2% decrease in the body’s fluid levels can be enough to negatively affect performance through a drop in energy levels, decision-making, and your body’s ability to cool-down. Prolonged dehydration in hot and/or humid conditions may increase risk of heat stress. This document is intended as a brief checklist to assist umpires who are at risk of dehydration. For more detailed advice it is recommended that umpires speak to a medical expert or sport scientist.
Days Leading Up To Game Day Aim for 3L of water on each of the 2 days prior to the game. Consider adding salt to food and electrolyte formula (i.e., gastrolyte or hydrolyte) to drinks if it is very hot/humid. Minimise alcohol, a known diuretic. Use urine colour to check hydration status. Clear urine = good hydration Dark yellow urine = dehydration
Game Day Upon waking have 1-2 glasses of water. Over the course of the morning aim to drink 4-6 glasses of fluid (water or sports drink best). If you suffer badly from cramps add some salt or electrolyte formula to drinks.
During The Game Look for all opportunities to ingest fluids. Add extra scheduled breaks. Water or sports drinks are recommended. Look for every opportunity to cooldown. Use of ice vests/cooling fans where possible. Recover in shade where possible. Be aware of heat stress. If an umpire shows signs of heat illness (exhaustion, cramps, dizziness, or collapse) seek immediate medical support.
Post-Game
Weigh athlete after game to measure fluid loss.
1 kg weight loss = 1L fluid loss. Aim to drink 1.5 x fluid lost in the 4-6 hours afterward (water or sports drink best). Athlete should have returned to pre- competition weight within 6 hours.
Use ice baths or cold showers post-match to cool the body down and assist recovery. Minimise intake of caffeine and alcohol.
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