Tips for Staying Cool and Hydrated on the Baseball Field

Finally the summer weather is here! Gone are the cold days on the baseball field and now we are all worried about how to stay cool on the field. Staying hydrated is crucial. The last thing you want is your kid going down because they dehydrated.

From a never ending supply of water to cooling towels, below are our 10 tips for staying cool and hydrated on the baseball field.

Tips for Staying Cool and Hydrated on the Baseball Field

Don’t wait until game time to hydrate

Staying properly hydrated is crucial for optimal performance and preventing heat-related illnesses. Before heading to the baseball field, make sure to drink plenty of water or sports drinks that contain electrolytes.

During the game, take regular water breaks, even if you don’t feel thirsty. Sip on fluids in small amounts to avoid discomfort while playing.

After the game, replenish your fluids by drinking more water or electrolyte-rich beverages to help your body recover.

What about Gatorade or Powerade? Those are good too but you don’t want to overdo it. If you or your child is dehydrated, skip the Gatorade and go right to Pedialyte. Did you know that’s what the pros use?

Drinks to Keep You Hydrated

Beat the heat! 

After keeping yourself hydrated, keep your body cool! Misters, fans, and cooling towels are the perfect way to cool down the body. We keep a water cooler packed with ice and cooling towels for the team. When the boys are in the dugouts, they use them on their necks and even put them on their head under their caps.

Beat the Heat!

Take a break in the shade. 

Take advantage of any available shade during breaks in the game. It is the perfect time to get them cooled off and hydrated. Get them out of the sun and have them relax. Take off cleats and socks (make sure you have an extra pair).

Avoid sitting directly under the sun for extended periods, as it can quickly lead to dehydration and overheating.We set up a team tent in a shaded area for everyone to just sit down and relax, grab a drink of water, and chill out.

Pack hydrating fruits and vegetables! 

When the boys are relaxing in the team tent, make sure you have water dense fruits and veggies for them to snack on. Water helps transport oxygen, fat and glucose to your working muscles and regulate your body temperature. Below are the best water dense fruits and veggies to pack:

  • Cucumbers
  • Iceberg Lettuce
  • Celery
  • Tomatoes
  • Green Peppers
  • Watermelon
  • Strawberries
  • Grapefruit
  • Baby Carrots
  • Canteloupe
  • Peaches
  • Pineapple

Keep your fruit and veggies cool in a cooler packed with plenty of ice!

Cooler Must-Haves

Watch out for signs of heat exhaustion and heat stroke. 

The risk of heat-related illness, such as heat exhaustion and even heat stroke, greatly increases when the temperature climbs above 90 degrees and the relative humidity is above 60 percent.

The increase in heat drains your body of energy and the increased humidity affects your body’s ability to sweat which helps your body cool itself.

Pay close attention to your body’s signals and take breaks whenever necessary.

Be on the lookout for warning signs (they can be subtle)! The quicker your recognize them, the sooner you can address them.

  • Dizziness
  • Fatigue
  • Headache
  • Confusion
  • Profuse Sweating
  • Pale Skin
  • Fainting
  • Muscle or abdominal cramps
  • Nausea and/or vomiting
  • Rapid heartbeat
  • Dark-colored urine

If you start feeling lightheaded, dizzy, or excessively fatigued, it’s crucial to stop playing and rest in a shaded area. These symptoms can indicate dehydration or heat exhaustion. Take the time to recover and hydrate before returning to the game.


Coaches should take into consideration what colors their team will wear on a hot day. Opt for lightweight, breathable fabrics that wick away moisture from your body, allowing for better evaporation of sweat. Consider wearing light-colored clothing that reflects sunlight rather than absorbing it, helping to keep you cooler.

Don’t forget to wear a cap or a hat to protect your head and face from the direct heat when off the field. However, when you are off the field and in the shade, take that hat off to keep your head cool. 

Cool Clothing

Below are some things players can wear under their uniform to help keep them cool!

Apply Sunscreen.

Sunscreen is a must-have item when playing baseball outdoors. Apply a broad-spectrum sunscreen with a high SPF rating before heading out onto the field. Make sure to cover all exposed areas of your skin, including your face, arms, and legs.

Reapply sunscreen every two hours, or more frequently if you’re sweating excessively. Sunburn not only causes discomfort but can also affect your performance and overall health.

Staying cool and hydrated while playing baseball is essential for maintaining your performance and safeguarding your well-being. By following these tips and making conscious efforts to prioritize your hydration and comfort, you can enjoy the game to the fullest while minimizing the risks associated with excessive heat. Stay cool, stay hydrated, and have a great time on the baseball field!

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