LEXINGTON, Ky. (WKYT) – After a week of below-average temperatures, the weather is warming up again. The typical summer heat can pose problems for student-athletes as they return to the field.

Dr. Scotty Newcomer is a non-surgical orthopedic surgeon at Norton Sports Medicine. He says preparing athletes to train safely in warm weather starts before they step on the field.

“It’s very important to know the temperature, the humidity and the surface temperature. So you have to plan ahead. For example, if it’s going to be a hot day, I want to wear light-colored clothes instead of dark clothes,” said Dr. Newcomer.

If you spend a lot of time outdoors, staying hydrated is crucial. Dr. Newcomer says it’s important to stay hydrated not only during exercise, but before as well.

“When it gets hot, you sweat a lot. You need to retain fluids. You need to hydrate yourself,” says Dr. Newcomer.

Dr. Newcomer says there is no one-size-fits-all answer to how much water you should drink before, during or after exercise.

“It really depends on the individual situation, you know, the athlete. We’ve had athletes who we gave insane amounts of fluids before and they still got cramps,” said Dr. Newcomer.

He says there’s an easy way to tell if you’re drinking enough fluids.

“How often do you go to the bathroom and what color is the urine you pass? It should be clear or very, very light yellow. Anything darker means you are not drinking enough fluids,” said Dr. Newcomer.

Dr. Newcomer says it’s also important to watch for signs while exercising. Things like cramping or hot skin without sweating are common signs of heat-related illness.

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