Once upon a time — give or take two years — I had long hair [1]. I mean really long hair [2]. In fact, it was the longest it's ever been. Then, as luck would have it, I discovered the rough and tumble world of women's flat track roller derby [3]. Those rigorous three-hour practices — complete with sprints, blocking drills, and burpees [4] — left me drenched in sweat from head to toe. Between those demonic workouts and the inevitable helmet hair, my locks didn't stand a chance.

The road to ruin began mostly because I didn't have a plan of action to protect my hair [5] during exercise. I simply made things up as I went along. At the time, I used a relaxer [6] to straighten my hair. A relaxer is a chemical procedure that women of color use to make their locks more manageable even though the hair sometimes becomes brittle and fragile in the process. What I didn't realize is that the relaxer and the exercise were a dangerous combination, because the salts released through sweat [7] can dry out those relaxed hair follicles, making them even more prone to breakage. Perspiration can also cause the straightened hair to curl and shrink.

It's that last part that caused me the most trouble, because I soon noticed that the texture of my locks changed. Even though I washed and blow-dried my hair after every practice, the strands felt coarse and failed to straighten as they had in the past. So I responded with what I thought was a logical solution — I increased the number of relaxers. Basically, my hair was crying out for help, and I nuked it with more chemicals.

With relaxers, most people allow for at least one inch of new growth before doing a touch up. That's a trip to the salon about every 10 to 12 weeks. I, however, did not wait for growth. I went to the beauty parlor whenever my hair failed to spring back after a good wash. That often put my relaxers at four to six weeks, a dangerous timetable that ultimately ruined my hair.

After about six months, my hair became bone dry [8]. Nothing could quench it. The ends frizzed beyond recognition. Clumps of hair broke off with each pull of the comb. My locks went from shoulder-length to chin-length in less than 12 months. Then I spent two more years grappling with these problems — wearing hats and scarfs to hide my thinning hair [9], not understanding that I'd committed the sin of over-processing.

The damage to my hair became so extensive that the only solution was to cut away the over-processed parts. While I suppose I could have trimmed away the breakage in stages [10], I decided to shave my head [11]. This isn't as daunting as it sounds. The act gave me an opportunity to start a new hair journey on my own terms without relaxers. (Plus, the feeling of a smooth head is liberating.)

Three months have passed since the big chop [12], and I am still rocking my natural hair [13]. Now, I end workouts with a rinse rather than a wash. This removes any salt that may have dried on my scalp. Then I apply a multipurpose leave-in conditioner that not only moisturizes and softens, but also detangles and acts as a curl cream. I recommend looking for one that contains a protective protein such as keratin. This will strengthen the hair while maintaining a vibrant look.

When I do cleanse my hair, I use a sulfate-free clarifying shampoo to remove buildup and add body. I then style my hair with a wide-toothed double detangle comb and let everything air dry.

While I'm still no expert, I'd like to leave you with a few tips [14] that will help you maintain fabulous tresses throughout your most strenuous workout. Hopefully, these will save you from having to face the same hair-raising decision I did.

• Lift the hair away from your face and neck. When working out, wear a French braid or a high ponytail [15]. Both are ideal ways to protect locks and keep them uniform. Add a headband to secure and flatten the edges. This will help the hair retain as much straightness as possible. After the workout, undo the braids for a wavy look.
• Use a dry shampoo. Spray the product onto your roots before your workout to help absorb sweat and retain natural oils. Individual products have their own instructions, but make sure to shake the can before each use so the components mix evenly throughout the spray. Adjust the nozzle about six or seven inches from your scalp while holding up individual sections to ensure even coverage. Then comb or brush through your hair to fuse the shampoo with your curls.
• Apply a little oil. If your hair needs extra love at the end of a workout, add some oil for shine. Vitamin E, argan, olive, shea, and cocoa butter oils may reduce frizz and give your follicles new life.

Remember, healthy hair takes discipline. One hasty decision can wreck your mane forever. Get educated on how to protect your hair. A little effort can go a long way.