Beat The Summer Heat By Staying Hydrated

As temperatures begin to rise this summer, I think it's a good time to revisit the importance of maintaining proper hydration before, during and after exercise. Whether you are strength training in a gym or participating in a casual jog, it's important to make sure that you are consuming the right amount of water. This in turn, will help you perform at your highest level and will keep your body in a healthy state as you train. Here are a few tips to keep in mind this summer:

How much water should I be drinking?

- Due to variables such as heat, humidity, body composition and exercise intensity, it is very difficult to determine a universal amount of water that should be consumed by each individual. Since everyone is built differently, a simple way to make sure that you are staying properly hydrated is by checking the color of your urine. Whereas colorless or light yellow urine typically suggests proper hydration, dark yellow or amber-colored urine could be a sign of dehydration.

- According to the American Council on Fitness, the following basic water intake guidelines are suggested for individuals performing moderate-to-high intensity exercise:

• Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising
• Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up
• Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise
• Drink 8 ounces of water no more than 30 minutes after you exercise

What are some signs of dehydration?

- Dark yellow or amber-colored urine
- Nausea or dizziness
- Vomiting
- Muscle Cramps
- Heart palpitations
- Dry mouth or sticky saliva
- Mental confusion
- Weakness
- Loss of consciousness

Severe dehydration or heat illness can be very serious and sometimes life threatening. If you or a teammate experiences any of the above symptoms, seek medical attention immediately.

Are there any sites that I can check out to learn more about staying properly hydrated this summer?

- http://www.mensfitness.com/training/pro-tips/the-fit-5-hydration-for-athletes
- http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm
- http://www.eatright.org/Public/content.aspx?id=7084

As you continue your off-season workouts this summer, remember to eat right and stay HYDRATED. Proper hydration is one of the most important aspects of performing healthy physical activity and ensuring that your body is able to perform at its highest level.

Binge Drinking: Who is at risk and why should we be concerned?

According to the Centers for Disease Control and Prevention (CDC), binge drinking is “the most common pattern of excessive alcohol use in the United States.” Visit almost any campus, on any weekend, and I would be willing to bet that you will find students and student-athletes participating in binge drinking.

Let’s look at a few facts:

-          Binge drinking is said to be more common amongst young adults aged 18-34

-          The prevalence of binge drinking among men is twice as much as women

-          90% of alcohol consumed by youth under the age of 21 in the United States is in the form of binge drinking

We also know, according the 2009 NCAA Study of Substance Use of College Student-Athletes:

-          83.1% of respondents indicated drinking within the year (male and female)

-          47% of those reporting alcohol usage reported drinking six to ten plus drinks in a sitting (binge drinking)

-          54% of the respondents indicated drinking both during their competitive and off season

-          Student-athletes are at a higher risk for such behaviors

As you can see, it’s no mystery that student-athletes are at risk for, or are participating in the act of, binge drinking. Alcohol consumption has been and continues to be an issue at the collegiate level.

So what is “binge drinking” and why should we be concerned?

Binge drinking is typically defined as, for men, consuming five or more drinks within a period of two hours. For women, four or more drinks within the same time period is typically classified as binge drinking.

Some of the common issues that we see associated with binge drinking include:

-          Memory issues – disrupting sleep cycles and prohibiting one’s ability to retain information.

-          Hydration issues – decreasing the body’s state of hydration, which can be a real problem for student-athletes that are trying to perform at the highest level.

-          Injury issues – poor food choices, dehydration and depletion of nutrients can all lead to injuries.

-          Alcohol poisoning – always dangerous and can sometimes lead to death.

-          High blood pressure, stroke or other cardiovascular issues – it can and does happen.

-          Unintended pregnancy and sexually transmitted diseases – it can be prevented.

As you can see, none of the above issues associated with binge drinking is conducive to a student-athletes career. It is our job as educators to make sure that student-athletes are aware of the risks associated with the use of alcohol, and in particular, binge drinking. There is no one method that is a cure-all to this issue, but here are a few links that may be helpful.

myPlaybook

Expert Speakers

Prevention Strategies

Student-Athletes Speak Against Binge Drinking

APPLE Conferences

The all night cocktail – Adderall/Caffeine/Energy Drinks

There is no way around it, if you are in college you are probably going to do some  studying  to avoid failing a class, or to pass those dreaded finals to graduate.  Of course, the best method is a consistent nightly routine dedicated to specific classes and projects.  That would allow you to avoid cramming and make adequate time for rest (especially needed by collegiate athletes). From my personal experiences however, I know that “some” people may procrastinate and wait to study until the last minute before an exam.

What we know

College students cram for academic finals and student-athletes cram for academic and sport finals, but student-athletes have a great deal to lose when cramming.  Students and student-athletes alike are turning to caffeine (pill form), energy drinks (beverages that contain modest to relatively high levels and concentrations of caffeine; range: 50-505 mg caffeine/serving; 2.5-35.7 mg caffeine/oz) and Adderall to stay awake.  A scary trend is the combination of all three (more is not better…) to get the “best” effect.  It is estimated that 34% of students have used Adderall not prescribed to them to aid their studying.  A University of Kentucky study revealed that an estimated 75 % of students know someone who takes Adderall without a prescription.  All three include or are central nervous system stimulants and carry individual adverse reactions that increase in severity when combined.

Adderall (amphetamine and dextroamphetamine)

·         Can be habit-forming

·         If you are taking other drugs (prescribed or not) or supplements you should consult your doctor before taking Adderall.

·         Overusing Adderal may cause sudden death or serious heart problems such as heart attack or stroke.

·         Bottom line if you don’t have a prescription, don’t take the drug.

Energy drinks and caffeine

·         Caffeine has been clearly associated with adverse health effects in susceptible individuals.

·         Energy drinks frequently contain high and unregulated amounts of caffeine

·         Energy drinks have no therapeutic benefit and many ingredients are understudied and not regulated

Adverse reactions

Increased heart rate, increased blood pressure, insomnia and nervousness, headaches and tremors, and GI distress.

Easy Study Tools

Plan ahead and try to avoid cramming for your finals!!!  If that doesn’t work keep these tips handy for increased productivity.

·         Location - Avoid your couch, bed, dimly lit rooms, bean bags, etc...You want a good firm chair, strong lighting and a desk for all those books. 

·         Hydration - You are an athlete and this should be a staple in your daily routine.

·         Fuel – Just like you feed the body for on field/court workouts your mental workouts require that you fuel your body for success.  Avoid the junk food and try an apple or cereal to give you energy.

·         Breaks - Short 10-15 minutes, watch TV, text or talk on the phone, music, get creative.

·         Exercise - The last thing an athlete wants to hear I know…so try dancing, or take a short walk and after hop in the shower for some additional alertness!

If you can’t keep your eyes open no matter what you do, then it is time to go to bed.  Remember, your body recovers while you sleep and without sleep your muscles will not fully recover for your next workout or competition.

References

·         Mayo Clinic (accessed 5/5/2011) Energy Drinks Can Have a Variety of Adverse Effects on the Body http://www.mayoclinic.org/medical-edge-newspaper-2009/may-29b.html

·         Arria, A PhD; O’Brien, M, The “High” risk of Energy Drinks The Journal of the American Medical Association (JAMA). 2011; 305(6): 600-601(accessed online 5/5/2011)

·         Juliano, L, Griffiths, R, A critical review of caffeine withdrawal: empirical validation of symptoms and signs incidence, severity, and associated features. (2004) Psychopharmacology; 176: 1-29

·         Pubmed Health (accessed 5/5/2011) Dextroamphetamin and Amphetamine http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0000166/

Sports nutrition part 2: Foods that = success and when to eat them

We understand that time is at a premium for most student-athletes. Lack of time is the number one reason many people give for failing to eat sensibly. Don’t let your on-field shortcomings be a result of a poor diet; time does not need to dictate your diet. Proper planning, educating yourself on performance enhancing foods, and working with a sports nutritionist are all ways to fuel your body and reach your peak athletic goals while meeting your own personal health goals.
If you must eat on the go, eat on the go with a plan! Develop a weekly menu with the “basics,” things are constantly changing so be prepared for change. Include, whole wheat breads, lean meats (vegan alternative), and plenty of produce. Find a cooler that can fit in your bag, and include portable foods and snacks; sliced fruit, low sugar yogurt, string cheeses, and protein bars and nuts make great travel buddies.

Breaking Your Fast
Eating breakfast every morning is key; the level of glycogen in your liver can be substantially lower in the morning, so you need to refuel your body to replace the energy it used while you slept.
• Student-athletes who eat breakfast perform better in the classroom than those who skip. A lot easier to think when your body has energy fuel.
• Eating last night’s left over’s is okay (i.e. pizza, Chinese food with rice or even cheese and crackers)
• Traditional breakfast food choices:
o Instant grits/bowl of cereal
o Fruit or yogurt smoothie
o Egg and cheese sandwich
o Waffles with fruit
o Hard- boiled eggs

Pre-workout
3-4 hours before practice, workout or competition keep these tools in mind:
• Consider choosing foods with lots of carbohydrates, such as
o Rice
o Pasta
o Potatoes
o Yogurt
o Fruit smoothies
o Vegetables
o Muffins
o Crackers
o Bread
• Drink tons of water and sport drinks!

1 hour before a practice, workout or competition keep these tools in mind:
• Have a snack:
o ½ a bagel
o Granola bar
o Large banana
• 12 ounces of sport drink

Breaks/Post-Game/Practice
• Halftime/timeouts
o Drink water and/or your favorite flavor of sport drink.
• Post-workout
o Drink approximately 24 ounces of sport drink or water for every pound of body weight that is lost during competition/practice.
o Monitor you urine color. Apple juice color = dehydration and you need more fluids. Lemonade color = hydrated.
o Eat something within 30 minutes of competition/practice.

What about fast food?
• Pizza with thick crust, vegetables, and Canadian bacon, instead of “meat lover’s”
• Single burgers, instead of “double” or “Monster” with bacon and cheese
• Grilled chicken sandwiches or grilled chicken salads instead of fried chicken
• Stir-fried veggies and steamed white rice, instead of meals with large portions of meat or fried egg rolls.
• Grilled meats verses fried meats
• Waffles, pancakes, grits, scrambled eggs, or grilled ham, instead of bacon, sausage or biscuits.
• Avoid these sandwiches: tuna salad, chicken salad or salami. Try turkey, chicken or roast beef and load up on the veggies.
• Avoid the pasta dishes with large amounts of meat, cheese and cream. Opt for lots of pasta and red sauce.
Remember: Aim to be consistent in your eating habits, go for quality foods and remember timing of meals will impact your performance. Know your schedule and plan ahead by bringing or purchasing appropriate foods and beverages. Try to eat regular meals and snacks throughout the day to maintain energy levels but don’t have a large meal right before an event. Good eating habits are important at all times (before the game, after the game, and during the off-season)