How should players prepare for exercise in the heat?

If hot weather is forecast, in the preceding 24 hours:

• Avoid extended strenuous exercise that will substantially pre-elevate core temperature.
• Be well hydrated: drink water regularly the day before and drink 500 ml of water 1-2 hours before play begins.
• Players used to multiple cups of coffee a day should avoid high caffeine doses in the hours leading up to play.
• Immediately before exercise, pre-cool by drinking cold water or an ice slushy, immersing the lower half of the body in cold water, or wearing an ice vest.
• Paracetamol does NOT lower the body temperature response to exercise and is not recommended to reduce heat stress risk.

In the days and weeks before (acclimatisation):

• Expose yourself daily to the conditions you will play in for 45-90 minutes a day, for a minimum of 5 and preferably up to 14 consecutive days.
• Exercise at the same perceived effort, so the absolute level of work increases as you adapt.
• If protective equipment is usually worn, wear none for the first 3-4 days, then gradually increase equipment levels each day.
• Do not assume extra protection from acclimatisation if exercise intensity and exposure frequency are low.