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.

Challenging Student-Athlete Perceptions

According to the National Survey on Drug Use and Health (NSDUH), an adolescents perception of the risks associated with substance use is an important determinant of whether he or she engages in substance use. For example, youths who perceive high risk of harm are less likely to use drugs than youths who perceive low risk of harm. Thus, providing adolescents with credible, accurate, and age-appropriate information about the harm associated with substance use is a key component in prevention.

Social norms represent our perceptions of the behaviors and attitudes of others. Expectations about alcohol, marijuana, and other harmful substances can be powerful influences on behavior. Would you say most student athletes engage in the use of harmful substances? Would you say that most student athletes engage in alcohol, marijuana, or cigarette use? Our perceptions vary among individuals. Data from Prevention Strategies shows that 12.30% of student athletes use marijuana and 7.90 use cigarettes. The data that was provided validates that a very small percentage of student athletes are using tobacco products, marijuana, and alcohol.

Student athletes reported being drunk on an average of 1.4 times in the past 30 days. However, there were a range of answers on this question from 0 to 30 days and the most common answer was 0 days of getting drunk. This shows you that the perception should be shed in a positive light that most student athletes don’t engage in the use of harmful substances. You can also look at it from how you feel about teammates engaging in harmful substances. Out of 5,000 student athletes, 76.1% disapprove of their teammates getting intoxicated frequently.

Some other facts regarding alcohol may not surprise you. In a 2009 NCAA Study of Substance Use of College Student Athletes, overall (Division I, II, III), 83.1% of respondents indicated drinking within the last 12 months. This is factual evidence for both men and women. This is an increase from the 2005 study that showed 77.5%. This leaves the perception, and social norm, that there is an increase in young students engaging in alcohol use over the years. Only 12.6% of these students reported never using alcohol, 47% used alcohol less than two days per week, 54% indicated drinking during both their competitive and off season. The scary part about these statistics is that the majority of respondents indicated obtaining alcohol from a friend, family member, or teammate.

Student athletes are expected to be great at what they do. They are asked to maintain a high level of performance, both athletically and academically. All of this occurs under the constant scrutiny of coaches, teammates, fans, and media. Many problems start well before college and some escalate to levels that require intervention from coaches, parents, etc. Student athletes are different from the rest of the student population and because of their constant exposure and elevated status on campus, college student athletes are typically placed in situations that cause stress and anxiety.

Here are some examples of pressures that student athletes face:

· Balancing sports and academics

· Adapting to social challenges

· Success and failure on field and in the classroom

· Injuries

· Weight management

· Sports career ends due to injury or eligibility.

According to the Drug & Alcohol Addiction Recovery Magazine, coping strategies are tools for dealing with stress without returning to substance abuse. A coping strategy is a personal action plan. It identifies a particular stressor or trigger for substance use, includes an understanding of why or how that particular situation encourages an individual to use, and articulates specific physical and mental actions to counter this influence. It is highly recommended that individuals looking to avoid substance use should avoid places, people, and situations that are connected to their social challenges. Small things such as the time of day and music can also make a difference.

For example, if a recovering alcoholic returns to his favorite bar at night (his habitual time for drinking), sees all his old buddies drinking, and hears his favorite drinking song on the jukebox, his ability to avoid relapse becomes seriously compromised. The place, time of day, people and music are all triggering emotional responses that encourage him to drink. An effective coping strategy, in this case, is to avoid a situation that holds such strong triggers.

Student athletes need to realize that there will always be challenges you face in life. Athletes have a lot to lose. We see it all the time in amateur, collegiate, and professional athletics. There are harmful substances around us, people engage in them, but what will you do? What decisions will you make knowing the affects it can cause? The time will come when you will face challenging decisions. There are supporters around you; use them wisely and always remember that the decision is in your hands.

Drug Testing: Life of a Student-Athlete

My name is Jarrett Sutton, and I am a former student athlete at the University of Missouri. While at Missouri, I was selected numerous times for random drug tests. The whole time thinking, “What is the point? I’m clean.” I also took part in our athletic department administered drug test we had to complete every year. Speaking from personal experience, all athletes hate to do a drug test. It’s time consuming, it’s a hassle, and you never want to be the person who gets randomly selected. After being at Drug Free Sport for a month, I can assure you that drug testing is vital in the protection of not only the sport, but the health and well-being of student athletes. Sure, it may be a hassle. But the reality is it’s important!

As a former student athlete, and as someone who participated in multiple random drug tests, I know first-hand what drug testing is all about. A drug test is not trying to punish student athletes, or trying to ruin an athlete’s athletic career. A drug test is conducted to keep the integrity of not only the sport, but the student athlete, intact. We are out to give all student athletes a fair playing field, where cheating and doping are banned at the highest level. We want the integrity of athletics to remain clean, and to protect the health of our student athletes for years to come. A work ethic, staying active with exercise, and promoting a healthy lifestyle are the tools to being the best athlete you can be. Cheating is a first class ticket to ruining not only a playing career, but life outside of sport. Drug Free Sport is here to protect the interest and integrity of what athletics are all about. With being an athlete come stress and pressures. As an athlete, at any level, we are pushed to perform at the highest level on and off the field. This sometimes pushes athletes to participate in drug, alcohol, and supplement use. It’s important to stay on track, keep a clear head, and always remember to do things the correct way.

Testing is a necessary and effective drug-use prevention tool to develop athletes who are committed to success on and off the field. Athletic participation is a privilege, and athletes cannot be allowed to abuse drugs at their expense, the expense of their teammates or at the expense of their sport. Research shows that most athletes are drug free. Therefore, we at all times treat athletes with dignity and respect. There are multiple resources around student athletes to go to for help. You have your coaches that can be a great resource to go to first. You can go to your athletic director for help, or in most cases, your athletic trainer who knows the harm alcohol, drugs, and supplement use has on your body.

The National Center for Drug Free Sport (Drug Free Sport™) is a company devoted to preventing drug abuse in athletics.  As the premier provider of drug-use prevention services for athletic organizations, Drug Free Sport provides strategic alternatives to traditional drug-use prevention programs.  More importantly, Drug Free Sport is a SPORT drug-use prevention company.  Unlike traditional third-party drug-testing administration companies that conduct primarily workplace and insurance testing, Drug Free Sport works exclusively with sports organizations and their athletes. The National Center for Drug Free Sport, Inc. was founded in 1999 by Frank Uryasz, previously director of sports sciences for the National Collegiate Athletic Association (NCAA). Drug Free Sport was created because there was no national entity that focused on the specific needs of sports organizations. Many organizations tried to conduct their own drug testing, using inappropriate workplace models. Moreover, sports organizations needed specific, student-athlete targeted testing, as well as independent drug-testing program management.  Drug Free Sport has developed a number of programs to help institutions evaluate and implement effective policies. Our Speakers Bureau provides expert advice, pertaining to athlete safety and fair game, to student-athletes, athletics directors and athletic trainers.

My first week at Drug Free Sport: Dietary Supplements

Well… My first week at Drug Free Sport was anything but typical. I have been in the Anti-Doping industry for three years now, working primarily with collection protocols, field staff training and athlete testing plans. I have developed a solid foundation in the Anti-Doping movement, but have to admit that I feel like a rookie when it comes to the complex world surrounding dietary supplements, drugs, alcohol and other doping methods in sport.

Barely scratching the surface on information related to the topics presented above now seems like an understatement after a week’s worth of work at Drug Free Sport. For instance, who would have thought that someone could make a dietary supplement out of the back of their car and sell it to consumers like you or I? Wait… What? dietary supplements that I’m putting into MY body could potentially be manufactured in the trunk of a car? According to the U.S. Food and Drug Administration, dietary supplements are regulated under the 1994 Dietary Supplement Health and Education Act (DSHEA). Under this act, manufacturers of dietary supplements or their ingredients “DO NOT need to register their products with the FDA nor get FDA approval before producing or selling dietary supplements” (FDA, http://www.fda.gov/Food/DietarySupplements/default.htm).

Regardless, these supplement companies or manufactures have to be regulated at some point, right? Well that’s actually correct. These companies must comply with cGMPS, which means “Current Good Manufacturing Practices.” These practices are in place essentially for quality control purposes. They act as a measure to ensure that companies are processing supplements in a consistent manner and meeting standards. Under what the FDA calls the “Final Rule,” supplement manufacturers must adhere to the following conditions (not limited to these conditions):

-          The design and construction of physical plants that facilitate maintenance

-          Cleaning

-          Proper manufacturing operations

-          Quality control procedures

-          Testing final product or incoming and in process materials

-          Handling consumer complaints

-          Maintaining records

(FDA, http://www.fda.gov/Food/DietarySupplements/default.htm)

The FDA deploys inspectors to ensure these rules are being followed, but on average, only about 5 inspections take place during a given month. Just go to your local supplement store and see how many different supplements and manufacturing companies there on the shelves; 5 inspections a month doesn’t even make a dent!

Taking this into consideration, how could a supplement that I put into MY body be created in the back of a trunk? Dietary supplements do not have to be approved, show effectiveness or be proven safe before being marketed, as long as they avoid health claims and ingredients that are not GRAS (I also, learned that this means Generally Recognized As Safe).

The point is that dietary supplements are under-regulated and in some cases, we have no idea where these dietary supplements and their ingredients are coming from. I would recommend watching this clip from Dateline’s Chris Hanson on dietary supplements:

(http://www.msnbc.msn.com/id/3032600/vp/46766278#46766278)

It’s only been one week and I could go on and on about some of the things that I’ve learned thus far. If there is one thing to take away from my first week with Drug Free Sport, it’s that no matter how much I’ve learned in my three years of Anti-Doping experience, it’s not enough and every day brings new surprises!

Until next time!

Why does the NCAA recommend against the use of dietary supplements?

Every time a student-athlete or a trainer asks us a question about a dietary supplement, we attach a standard warning, regardless of whether the listed ingredients are banned or not. Often, we are asked the questions, “why do you give this warning,” “what does it mean”, and “why do you suggest that student-athletes not use dietary supplements?” Below, is the standard warning we give, with an explanation of the statements.

“Products labeled as dietary supplements sold over the counter, in print advertisements and through the internet are under-regulated by the U.S. FDA. Whether a product is classified as a dietary supplement, conventional food, or drug is based on its intended use by the manufacturer.  Please be aware that some companies manufacturer dietary supplement and conventional food products*. Dietary supplements are at risk of contamination or may include ingredients that are banned under your drug testing policy.    Studies have found 12-25% of dietary supplements contain unlisted steroids, stimulants, or trace metals.” – Why are dietary supplements at a risk for contamination? Consider these points, (1) Manufacturers do not have to prove the safety and effectiveness of a dietary supplement before it is marketed. (2)Manufacturing facilities are virtually unregulated, they are required to adhere to Current Good manufacturing Practices (CGMPs) , but  unfortunately only an average of 5 inspections take place a month (consider the total number of products sold today…thousands!) (3)  A number of company’s contract manufacture their products and leave the sourcing of ingredients to the contracted company.  So the true identity of the ingredients can be cut or changed without the parent company ever knowing.  This was solidified by the FDA’s Brad Williams participating in an education program at Supplyside West, and he said the number one issue with companies inspected under the supplement GMP program has been failure to adequately test ingredients for identity. 

“We cannot guarantee the safety or purity of any dietary supplement product. Also, the claims made by manufacturers may not be backed up with reliable, scientific research. Student-athletes take any dietary supplement at their own risk.” Without proper testing of the finished product, there is no way to know if the ingredients, and their amounts, listed on labels are correct. You could be getting too much, too little, or none at all of the so-called “active” ingredients. Remember, products do not have to prove their level of safety or effectiveness before they are sold. Often, the “research” a company cites is not reliable, has been done by a party that has interest in the success of the product, or is not scientific in nature. Below are a few tactics used by Supplement Company’s:

·         Misrepresented clinical studies (results out of context, “University tested”, inappropriately referencing research results)

·         False, exaggerated, or purchased endorsements (How much money is the athlete making for saying he takes a product?)

·         Media distortion and false advertising (planted stories online, Company reps posing as local gym guy online in forums, “As seen on Oprah”)

·         Omitting relevant Facts (Product marketed to men but all research done on women)

“The REC does NOT recommend the use of any dietary supplement or manufacturer; please submit all dietary supplement questions to the REC.” While we realize that not all companies are trying to dupe consumers or engaging in dishonest practices, there is no easy way to tell between the “good” and “bad” companies.

“Please be aware that some companies manufacturer dietary supplement and conventional food products.  Products produced in the same manufacturing plant or by the same company could potentially have contamination issues.” Be aware that we have no way to know for sure that a product labeled as a conventional food product but still manufactured by a dietary supplement manufacturer is 100% safe, unfortunately.  If a company is manufacturing meal replacement bars, and shakes, but also manufactures DHEA, you could have a potential problem.

“Remember to report all medications and supplements to your sports medical staff, no matter how insignificant you believe them to be, it could save your life.” Your sports medicine staff needs to know what you are taking, even if it is something as simple as a vitamin. Medications and dietary supplements could pose health risk for some if combined. Those in charge of your health need to know everything you take to give you the best care, especially in case of an emergency.

Again, we realize that there may be benefits to some dietary supplements and that not all manufacturers engage in dubious practices. However, our first commitment is protecting the health and safety of student-athletes. Lastly, we are dedicated to helping protect the integrity of sportsmanship in all sports, and at this time that includes not suggesting dietary supplements.

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)