Exhaustion in sports can determine the winner and loser of a game. A team physically prepared can endure a full game of intense exercise, whereas an unprepared team will begin to physically break down late in the game. Being properly trained can give you a distinct advantage in any sport.
Stay Hydrated
Keeping your body hydrated is essential for any sport, especially if you play in warm weather. Water and sports drinks are excellent sources for hydration and should be kept on hand from the start to the finish of every game. A dehydrated body can break down and cramp up, forcing even the most well-trained professionals to miss entire games.
Eat Timely
The Mayo Clinic recommends eating a large meal three to four hours before intense exercise. If you don't have the time to eat a large meal, try to eat a small meal two to three hours before intense exercising. This will give your stomach enough time to break down the food so your body isn't devoting energy to digestion while you're trying to run.
Eat Right
What you eat has just as much effect on your stamina as anything else. Complex carbohydrates such as oatmeal, peanut butter and whole wheat bread give you long-lasting fuel for extended cardiovascular exercise. Eating foods high in potassium such as bananas can help with muscle fatigue as well as avoiding the cramps.
Train for Endurance
If you participate in a sport that requires extreme endurance, engage in exercises that test your endurance in the off-season. For example, if you're a football player, train your body to endure dozens of 15 to 20 yard sprints. If you're a basketball player, train your body to endure hundreds of half-court sprints and direction changes.
Regulate Your Breathing
Have a system for how you breathe when you're tired. Depending on your running style, complete one full breath every four, six or eight steps. Everyone breathes differently, especially when they are physically spent, so take time when you are training to find the most efficient breathing pattern.
Improve Your Running Technique
If you play in a sport where running occurs frequently, improving your technique can reduce the amount of energy you expel while running. Your entire body should be leaning forward throughout the beginning of a sprint until you reach full speed, after which focus on striding and planting your foot into the ground directly under your center of gravity.
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