SOF Dancer’s PLAN to prevent
Heat Exhaustion/Heat Stroke!!!!PREPARING AHEAD !!!! -- Before arriving to the Mandatory Rehearsals in Provo:
1- Studio/School Directors are encouraged to prepare their dancers for “outdoor” rehearsals by holding
their own rehearsals outdoors while learning their SOF routine(s).
2- Dancers are encouraged to drink .5-1 gallon of water (depending on the dancer’s size) each day during
the week prior to coming to Provo for our mandatory rehearsals. Dancers MUST hydrate themselves
prior to July 2nd
3- Dancers need to eat healthy in preparation to coming to the Provo rehearsals. Eating healthy fruits and
vegetables, complex carbohydrates, and not eating a lot of sweets will prepare dancers to get through
long rehearsals. Fruits and vegetables contain a lot of water which will also help in hydrating the body.
4- Dancers need to also prepare for long rehearsals in the heat by getting adequate amounts of sleep
each night. It is recommended to get 8 hrs. of sleep each night for at least two weeks prior to July 2nd
SOF REHEARSAL !!!! – There is a lot that needs to be accomplished during the 2.5 days prior to the Show. For
this reason, it is extremely important that dancers come well hydrated, rested, rehearsed, and ready to work!!!
Rehearsals are set up in such a way as to use our time together as wisely as possible. Main Dancers will
rehearse a few more hours than the younger dancers due to the intricacy of their routines. Early morning
hours are utilized for the cooler temperatures during the day. More breaks are given during the “hotter” hours
of the day.
While at SOF rehearsals:
1. Come well prepared with the following....
̧ Water Bottles/Gatorade
̧ Fruits & Vegetable snacks
̧ Water Spray bottles
̧ Shade canopies/tents
̧ Knowledge of the Routines (well-rehearsed)
̧ Medications you might need
̧ Hat or Visor – hair pulled back
̧ Appropriate Dance attire for weather conditions
̧ Parent Helpers – Studios are asked to bring “parent helpers” that will assist in keeping dancers
hydrated, sunscreen re-applied, snacks, shaded, etc...
2. EMT’s – There will be EMT’s present at all SOF rehearsals to assist with any emergency situations.
3. WATER Stations – Cold Water will be provided at all SOF rehearsals.
4. BREAKS – 10-15 minute breaks will be given often throughout all rehearsals. It is imperative that
dancers come to the Provo rehearsals well-rehearsed with the knowledge of the routines, so that time
can be used wisely. The more prepared the dancers are, the faster rehearsals can go. There will be
1.5-2 hour breaks for lunch and dinner. Dancers need to use this time to eat, drink, and rest.
5. SHADE – Parent helpers & Directors are required to bring their own SHADE tents, Umbrellas,
Canopies, etc... which will provide the needed shade when dancers are given breaks.
6. BATHROOMS – Port-a-Potties will be brought in and provided at all rehearsals for dancers to use.
**It is important that the dancers go to the bathroom throughout rehearsals to keep the body cooled.
Directors/Dancers please follow these TIPS
to Prevent Heat Exhaustion/Heat Stroke ........
Heat Exhaustion: Sweating requires a significant amount of fluid in the body and the evaporation of sweat
requires adequate dry air. When the amount of sweating and evaporation decrease, your bodies’ ability to
keep itself cool is diminished and you can become ill. Symptoms of heat exhaustion include: profuse sweating,
weakness, confusion, headache, dizziness, nausea, vomiting, headache, rapid heartbeat, dark-colored urine
Heat Stroke: Heat stroke is a form of hyperthermia in which the body temperature is elevated dramatically.
Most individuals will experience heat exhaustion before experiencing heat stroke. Symptoms of heat stroke
include: high body temperature, the absence of sweating, hot red or flushed dry skin, rapid pulse, difficulty
breathing, strange behavior, hallucinations, confusion, agitation, and disorientation.
Always wear light-colored clothing.
• Lighter colors can help reflect heat away from your body. Darker colors tend to absorb heat. Wearing light
Be aware of the temperature.
• Know what the temperature will be on the day you will be outside. Also, pay attention to the “heat
colors will prevent you from feeling as hot.
index”. This tells you how hot it feels outside in the shade and is based on the air temperature and
Protect your skin from the sun.
• Use sunscreen when you go outdoors. Use a sunscreen with a minimum of 15 SPF (sun protection
• Wear visors, hats or use an umbrella. Preventing direct sunlight from hitting your head is helpful
factor). A sunburn prevents your body from cooling down efficiently.
in staying cool. Your hair can hold heat in and your head temperature can quickly affect your body
Drink plenty of water before beginning activities that will be outdoors.
• Starting out fully hydrated will allow you to produce enough sweat to cool you until you can drink fluid.
• Even if you do not feel thirsty, keep drinking sips of water throughout the day. This will keep your body
hydrated and help you to continue producing enough sweat to cool down your body.
Eat fruits and vegetables before exercising in the heat.
• Fruits and vegetables in a meal are high in water content and good to consume prior to being outside
for the day or exercise.
Avoid drinking carbonated or caffeinated beverages.
• These can act as a diuretic, which moves fluids out of the body too quickly. They can quickly dehydrate
you, which puts you at risk of heat exhaustion.
Avoid sitting in a parked car.
• Inside car temperatures in hot weather can reach temperatures of more than 140 degrees Fahrenheit.
• Find shade in open areas where there is more air flow.
Take breaks during the activity – We will provide adequate breaks during our rehearsalsJ
• This will give you time to take a quick drink break and rest a bit. Your body will start to cool down a little
each time you rest and hydrate. You will be less likely to become overheated this way.