Playing soccer can make you sweaty at the best of times, but playing when the temperature gets into the 90s can feel impossible. So how can you cope with soccer in the heat?

It’s no secret that our bodies can struggle in higher temperatures. From the mildly inconvenient thigh chafing to potentially serious cases of dehydration and sunburn, higher temperatures can make it hard to last long on the field. The last thing you want is to pass out midway through a good game, so here’s how to manage the heat.

Stay hydrated

One of the most important things to do when it’s hot is to make sure you drink plenty of water. It’s doubly important when you’re active, when it feels like you’re sweating buckets you’ll need to get that water down you to replace all that water you lose through sweat.

While you should keep a water bottle close to hand at your MAN v FAT Soccer session (and take advantage of water breaks), you should also make sure you’re getting enough water the day before your club night, so your body is nice and hydrated before you even step foot onto the field.

Drink water regularly throughout the day instead of drinking gallons at once.

Wear light-coloured clothes

Summer’s not the time to show off your pitch-black kit. You need lightweight, light-coloured clothes for the summer so you’re not baked alive by the sun.

Everybody’s free (to wear sunscreen)

If you’ve never paid much attention to sunscreen, it’s time for that to change. Buy some sunscreen, whether it’s a roll on, spray or lotion, and apply it liberally.

The higher the SPF number, the higher the protection, and when you’re spending a lot of time outdoors (like when you’re playing soccer outside), you’ll need a broad-spectrum sunscreen that’s at least SPF 30.

Apply sunscreen liberally to every exposed part of your body – don’t forget your neck, behind your ears and your head if you’re bald – and reapply every 2 hours.

Take a time out

If you’re in the middle of a game and you start feeling lightheaded, weak or sick because of the heat, don’t push yourself to play on. You can swap out at any time during your MAN v FAT Soccer game.

Take yourself off to the side, find some shade if possible, sit down and drink water until you feel better. Keep an eye out for your teammates too.