Blab Sports
FIU Sports Medicine Experts Issue Practical Guidance on Warm-Up, Hydration and Gear for Athletes of All Ages
As South Florida’s fall sports seasons edge closer, two FIU‑affiliated physicians are urging athletes—whether they’re 8‑year‑old soccer players or weekend runners—to follow a few simple, evidence‑based habits that can keep injuries at bay and performance steady.
Dr. Michael Swartzon, a sports‑medicine doctor at Baptist Health Orthopedic Care and associate professor at FIU’s Herbert Wertheim College of Medicine, is the team physician for the Miami Dolphins, Florida Panthers and Inter Miami CF. Dr. Gautam Yagnik, an orthopedic sports‑medicine surgeon at the same hospital and assistant professor at FIU, also serves the Dolphins and Panthers.
Both experts stress that the same core principles employed by elite pro teams are accessible to everyone who plays sport, from toddlers to seasoned amateurs. Dynamic Warm‑Up Is Essential
Swartzon points out that rushing straight into hard activity without a proper prep is a common trigger for avoidable injuries. "A dynamic warm‑up is essential before hitting the field or court," he says. "Using active movements that mimic your sport—leg swings, arm circles, light jogging—prepares your muscles, ligaments and tendons for the actual stress of competition."
He notes that a warm‑up’s length and focus should match the athlete’s age and intensity level:
Children – Warm‑ups can be disguised as games such as tag or follow‑the‑leader to get the body moving. Teenagers and young adults – Sport‑specific drills that activate the primary muscle groups used in their discipline are recommended. * Adults – A thorough warm‑up of 10–15 minutes is crucial to awaken dormant muscles and improve joint mobility.
Swartzon also cautions against static stretching before exercise, stating that it is best reserved for after activity. Hydration Is a Safety Issue, Not Just Performance
Yagnik underscores that South Florida’s hot, humid climate can turn dehydration into a serious threat, triggering cramps, dizziness and heat‑related illnesses such as heat exhaustion or heatstroke. "Thirst is a late indicator of dehydration," he explains. "By the time you feel thirsty, your body is already in a fluid deficit."
He advises athletes to drink water consistently before, during and after exercise rather than waiting for thirst. The amount of fluid needed varies with age, activity level and environmental conditions.
Children (under 12) – Parents should schedule water breaks and offer 3–5 ounces of fluid every 15–20 minutes during activity. For activities lasting less than an hour, plain water is usually sufficient; longer sessions may benefit from a carbohydrate‑containing drink. Adolescents, teen athletes and adults – A 17–20 ounce glass of water about two hours before exercise, followed by 7–10 ounces every 10–20 minutes during activity, is recommended. For sessions longer than an hour, an electrolyte‑based sports drink can help replenish sodium, potassium and magnesium lost through sweat.
Yagnik explains that electrolytes are essential for nerve function and muscle contraction, and that replenishing them can help maintain performance and prevent cramping. Proper Gear Reduces Injury Risk
Both doctors highlight the importance of using appropriate, well‑maintained equipment. For children, parents must ensure protective gear fits snugly and is suitable for the child’s size and sport. Swartzon warns that hand‑me‑down gear that is too large or too small can increase risk.
Teen athletes should use sport‑specific gear such as shin guards for soccer, mouthguards for basketball and football, and footwear suited to their playing surface. Weekend athletes also benefit from choosing the right footwear; for example, running shoes are not designed for the side‑to‑side movements common in tennis and can increase ankle sprain risk.
Swartzon notes that worn‑out running shoes lose cushioning and support, contributing to stress fractures and joint pain. He recommends tracking mileage and looking for signs of wear rather than replacing shoes only when they appear dirty. When to Seek Medical Attention
The physicians advise that while some soreness after a workout is normal, ongoing pain, swelling, instability, numbness, difficulty bearing weight or signs of heat illness warrant a medical evaluation. "If symptoms are severe or don’t improve, seek medical attention," Yagnik says.
The guidance, issued by FIU and Baptist Health experts, offers a practical framework for athletes of all ages to prepare their bodies, stay hydrated, use proper equipment and recognize when professional care is needed.
By adopting these evidence‑based practices, athletes can reduce injury risk and enjoy safer, more effective participation in their chosen sports.
Dr. Michael Swartzon, a sports‑medicine doctor at Baptist Health Orthopedic Care and associate professor at FIU’s Herbert Wertheim College of Medicine, is the team physician for the Miami Dolphins, Florida Panthers and Inter Miami CF. Dr. Gautam Yagnik, an orthopedic sports‑medicine surgeon at the same hospital and assistant professor at FIU, also serves the Dolphins and Panthers.
Both experts stress that the same core principles employed by elite pro teams are accessible to everyone who plays sport, from toddlers to seasoned amateurs. Dynamic Warm‑Up Is Essential
Swartzon points out that rushing straight into hard activity without a proper prep is a common trigger for avoidable injuries. "A dynamic warm‑up is essential before hitting the field or court," he says. "Using active movements that mimic your sport—leg swings, arm circles, light jogging—prepares your muscles, ligaments and tendons for the actual stress of competition."
He notes that a warm‑up’s length and focus should match the athlete’s age and intensity level:
Children – Warm‑ups can be disguised as games such as tag or follow‑the‑leader to get the body moving. Teenagers and young adults – Sport‑specific drills that activate the primary muscle groups used in their discipline are recommended. * Adults – A thorough warm‑up of 10–15 minutes is crucial to awaken dormant muscles and improve joint mobility.
Swartzon also cautions against static stretching before exercise, stating that it is best reserved for after activity. Hydration Is a Safety Issue, Not Just Performance
Yagnik underscores that South Florida’s hot, humid climate can turn dehydration into a serious threat, triggering cramps, dizziness and heat‑related illnesses such as heat exhaustion or heatstroke. "Thirst is a late indicator of dehydration," he explains. "By the time you feel thirsty, your body is already in a fluid deficit."
He advises athletes to drink water consistently before, during and after exercise rather than waiting for thirst. The amount of fluid needed varies with age, activity level and environmental conditions.
Children (under 12) – Parents should schedule water breaks and offer 3–5 ounces of fluid every 15–20 minutes during activity. For activities lasting less than an hour, plain water is usually sufficient; longer sessions may benefit from a carbohydrate‑containing drink. Adolescents, teen athletes and adults – A 17–20 ounce glass of water about two hours before exercise, followed by 7–10 ounces every 10–20 minutes during activity, is recommended. For sessions longer than an hour, an electrolyte‑based sports drink can help replenish sodium, potassium and magnesium lost through sweat.
Yagnik explains that electrolytes are essential for nerve function and muscle contraction, and that replenishing them can help maintain performance and prevent cramping. Proper Gear Reduces Injury Risk
Both doctors highlight the importance of using appropriate, well‑maintained equipment. For children, parents must ensure protective gear fits snugly and is suitable for the child’s size and sport. Swartzon warns that hand‑me‑down gear that is too large or too small can increase risk.
Teen athletes should use sport‑specific gear such as shin guards for soccer, mouthguards for basketball and football, and footwear suited to their playing surface. Weekend athletes also benefit from choosing the right footwear; for example, running shoes are not designed for the side‑to‑side movements common in tennis and can increase ankle sprain risk.
Swartzon notes that worn‑out running shoes lose cushioning and support, contributing to stress fractures and joint pain. He recommends tracking mileage and looking for signs of wear rather than replacing shoes only when they appear dirty. When to Seek Medical Attention
The physicians advise that while some soreness after a workout is normal, ongoing pain, swelling, instability, numbness, difficulty bearing weight or signs of heat illness warrant a medical evaluation. "If symptoms are severe or don’t improve, seek medical attention," Yagnik says.
The guidance, issued by FIU and Baptist Health experts, offers a practical framework for athletes of all ages to prepare their bodies, stay hydrated, use proper equipment and recognize when professional care is needed.
By adopting these evidence‑based practices, athletes can reduce injury risk and enjoy safer, more effective participation in their chosen sports.
