There is no better holiday than Thanksgiving with the four Fs – food, family, friends and football.

Many of us look to rekindle relationships with friends and siblings by participating in backyard pickup games, including annual Turkey Bowls, where adults of all shapes and sizes go out and overdo it while looking to recapture our youth.

If you are like me, you probably still think you’ve got it – even if the belt doesn’t fit like it used to. So for all the aging weekend warriors who take it a little too far, consider planning ahead for injury prevention this holiday season so that you don’t become a turkey.

• Consider your health. No matter how much you want to play, you need to consider your overall health, especially heart health. Discuss this with your primary care doctor prior to participating. Along with car accidents, heart attacks are a leading cause of death around the holidays. Learn the signs and symptoms of a heart attack: chest discomfort; radiating pain to the arm, back, neck, jaw or stomach; shortness of breath; nausea; and lightheadedness. If you or another player experience these symptoms, call 9-1-1 immediately. Also, AEDs (automated external defibrillators) save lives, so find the location of the nearest AED.
• Limit alcohol, caffeine and energy drinks. Adequate hydration is critical, especially when asking your body to do more physical activity than to which it may be accustomed. Hydration begins in the days and hours leading up to activity in addition to during the sporting event. Water and sports drinks help keep the body hydrated, replace lost electrolytes from sweat and aid in muscle recovery afterward. Avoid energy drinks and alcohol because they contribute to dehydration.
• Wear proper clothing and equipment. The weather doesn’t always cooperate. Be sure to wear clothing that will keep you warm enough during competition and while standing on the sideline. Make sure you have appropriate shoes for the playing surface, and consider a mouth guard if the game is going to get physical.
• Warm up and stretch. And not just on game day. Take the time to warm up, stretch and get the blood flowing the days leading up to taking the field. Many muscle strains can be avoided.
• Avoid overexertion. While few of us want to acknowledge our limits, recognize when you are fatigued. Just as many ski injuries occur late in the day as a result of fatigue; the same is true for all sports. Your body does not react the same way when fatigued, and you cannot protect yourself the same way you can when you are fresh, putting you at risk of sustaining various non-contact injuries.
• Know where to find help. As with any sporting event, injuries can occur. It is important that you know where to find help. Locate the nearest emergency room and make sure that a cell phone is available to activate emergency medical care – calling 9-1-1 – in the event of a serious injury or cardiac event.
• Don’t drink and drive to or from the game. And wear a seat belt. Perhaps the most dangerous part of playing a Thanksgiving game is getting to and from there. Statistics suggest that 40 percent of people killed in motor vehicle accidents during Thanksgiving were intoxicated, and 60 percent were not wearing a seatbelt. Motor vehicle accidents remain the leading cause of fatalities during Thanksgiving, often involving alcohol consumption. If you are going to drink, find a designated drive or call a cab.

By following some simple steps and taking care of your body and health you can enjoy the four Fs this Thanksgiving.

This is the first in a three-part series helping adults prepare for Turkey Bowl football games.

SEE ALSO: Gameday tips

SEE ALSO: Recovery tips

Taylor is a specialist in orthopaedic surgery and sports medicine at Hospital for Special Surgery in New York and a team physician for the New York Football Giants. Taylor played four years of varsity football at Harvard University before attending Columbia University for medical school. He received his orthopaedic training as well as advanced sports medicine training at Hospital for Special Surgery before joining its medical staff.