Written by Kristyn Lawler, LAT, ATC
Engaging in outdoor sports and athletic activities offers numerous benefits—but it also brings exposure to biting insects like mosquitoes and ticks. These pests are more than just a nuisance; they can cause allergic reactions or transmit illnesses such as Lyme disease or West Nile virus. To stay safe and focused on performance, athletes should take proactive steps to prevent bug bites.
Protective Clothing
Clothing is the first line of defense. Athletes should wear long sleeves, long pants, and high socks, when possible, especially in wooded or grassy areas. Light-colored clothing makes it easier to spot ticks, and tightly woven fabrics offer better protection. For added safety, consider gear treated with permethrin, an insect repellent that binds to clothing and remains effective through several washes.
If the weather is very hot, consider wearing lightweight wicking clothing to aid in the prevention of bug bites and keep you cool. When in doubt, wearing taller socks and using repellent will help prevent critters on your legs!
Insect Repellents
Bug sprays are essential, and selecting the right one matters. Common active ingredients include:
- DEET (20–30% for athletic use): Highly effective against mosquitoes and ticks.
- Picaridin: Less greasy and odorless; comparable in effectiveness to DEET.
- Oil of Lemon Eucalyptus: A natural option effective against mosquitoes, but not as long-lasting.
- IR3535: Found in some sports-friendly formulations; less irritating for sensitive skin.
Always follow application instructions and reapply as needed—especially after sweating. Be careful when spraying these products on your face and eyes as sweat will cause them to migrate.
Nutritional Considerations
While no food offers guaranteed bug protection, some evidence and anecdotal reports suggest certain dietary habits may help:
- Avoiding sugary foods and alcohol: These may increase skin emissions that attract mosquitoes.
- Eating garlic or taking B1 (thiamine) supplements: Some believe this alters body odor in a way that repels insects, though scientific backing is limited.
Staying hydrated can also help maintain healthy skin, making it less prone to irritation from bites.
Additional Tips
- Apply sunscreen before insect repellent—not the other way around.
- Avoid heavily scented lotions or perfumes that may attract bugs.
- After activity, check your body and gear for ticks, especially in high-risk areas.
Bug bite prevention is a crucial but often overlooked aspect of athletic preparation. By combining smart clothing choices, effective repellents, and mindful nutrition, athletes can stay focused on performance—without the itch.
Contact JAG PT to learn more about Athletic Training.
