A majority of baton twirling practice happens outside where there the space allows for high tosses and traveling moves, and since summer demands practice for both competitions and football games alike, it's important to know how to handle the heat. When involved in physical activity outside in the heat, your biggest danger is dehydration. Water helps your body maintain its temperature and circulation keeping your vital organs at normal temperature. Cases of dehydration can lead to thirst, fatigue, dizziness, and extreme cases can result in disorientation, heat stroke, or death. To help you stay hydrated during those hot practices, Starline Baton has gathered some safety tips.

1. Drink water. About two liters, around eight glasses, of water are recommended each day, and when you spend the day in the heat, more water consumption will replenish sweat.
2. For short practices (an hour or less), make sure to drink water before, during, and after the practice. For long practices (1+ hours), do the same, but along with water, drink a sports drink like Gatorade or Powerade to restore some carbohydrates and electrolytes.
3. Keep track of how much water you are losing. If you are thirsty, you’re already dehydrated, and if your urine is darker than pale yellow, you need to be taking in more water. Keep a half-gallon insulated water jug around so you have a cold drinking supply close by.
4. Potassium and Sodium are critical for your body absorb water, so make sure to eat plenty of fruits, vegetables, and an occasional salty snack like pretzels. The healthier you eat, the better state your body will be in to handle the heat.
5. End your practice with some protein to help replenish what may have been lost in perspiration. Try some low-fat chocolate milk. It’s both a reward and a healthy choice!

Practice hard, but also practice safe as temperatures and practice times begin to increase. Drink plenty of fluids to ensure that the only thing making you dizzy in all of the spinning is the moves of your routine. By following these hydration tips, you are sure to have healthy and efficient practices so that you can excel at your next big baton twirling event.

Posted: 4/12/2017