Each team has up to twelve players depending on team sizes at your club. Use your substitutes
wisely throughout the session to provide rest periods for all players. The usual roll-on, roll-off rules
apply with substitutions managed by players. Be sure to communicate any absences at the earliest
opportunity and where necessary, consider borrowing players to enable players to rest. In extreme
heat try to avoid playing with only the minimum numbers required.
On arrival try to commandeer a suitable spot in the shade for you and your teammates to occupy
throughout the session.
Where clubs usually play 28 minutes straight through, it may be suggested by the Coach and/or
Referee that a half time is introduced. If staff and players are prompt in rotating fixtures this should
not impact game time. It is essential that players use these breaks to rest and rehydrate.
We strongly recommend that you bring plenty of water with you and drink it throughout the session.
You may also want to consider sipping sports drinks to help keep your electrolyte levels up.
You will find a useful chart below to help you spot the signs of dehydration.
Cool, light clothing will help you keep your temperature down. Avoid unnecessary layers and
consider a sun hat while resting between games. Apply and reapply the sunscreen throughout the
session. We recommend a sunscreen with an SPF of 50+ and waterproof so that it doesn’t come off
when you’re sweating.
If you have been assigned black as your team colour for this season, you may wish to change this
where possible during extremely hot sessions. Please be sure to communicate these temporary
changes to your teammates and Coach.
HEAT EXHAUSTION AND HEATSTROKE
Heat exhaustion is a milder form of heat-related illness that can develop after several days of
exposure to high temperatures, and inadequate or unbalanced replacement of fluids.
Signs of heat exhaustion include:
• A headache
• Dizziness and confusion
• Loss of appetite and feeling sick
• Excessive sweating and pale, clammy skin
• Cramps in the arms, legs and stomach
• Fast breathing or pulse
• A high temperature of 38C or above
• Being very thirsty
The pulse rate may be slow and weak. If heat exhaustion is untreated, it may progress to heat
stroke. Heat stroke is the most serious heat-related illness.
Look for the following symptoms:
• Feeling unwell after 30 minutes of resting in a cool place and drinking plenty of water
• Not sweating even while feeling too hot
• A high temperature of 40C or above
• Fast breathing or shortness of breath
• Feeling confused
• A fit (seizure)
• Loss of consciousness
KNOW YOUR LIMITS
It is always important to only exercise within your limits. If at any point you feel unwell, stop the
exercise and if the feeling persists, alert a member of staff