Drink before you get thirsty. Thirst is your body’s way of telling you that it is becoming dehydrated, so don’t let it get to that point. Hydrate steadily before the game to avoid having to gulp down a lot of fluid between innings. If you are forced to chug a lot of water during the game, you can get that bloated “water-belly” feeling that can leave you feeling slow and sluggish. Try to drink between half a gallon and a gallon of water during the afternoon and evening the day before your game to be fully hydrated when you need it most.

Use sports drinks to help give yourself a little energy boost. Try to avoid sweet and sugary drinks and focus on those that provide a steady flow of carbohydrates and electrolytes. They will keep you hydrated and refreshed while providing a burst of energy throughout the game. These drinks can also keep you from cramping up in the heat.

If it is particularly brutal out on the field, try soaking some towels in ice water and using them to help you cool off. A cold towel pressed against your forehead can work wonders in the summer heat. Also, stay in the shade whenever possible and do whatever you can to rest and cool off between innings.

Never ignore the warning signs of overheating. If you do, they could lead to heat exhaustion or heat stroke, which can be very dangerous. If you start to feel dizzy, nauseous, or fatigued when you are playing in the heat, call time and let your coach know. Don’t try to tough it out or you might wind up in bad shape. Get to a cool place, rest, and slowly hydrate with cool, clear fluids.