Cold Weather Hydration

We are constantly reminded in the summer months and early fall to stay hydrated, but It's easy to forget about hydrating when it's cold outside, you don't feel hot and sweaty and many don’t associate cold weather with dehydration.  Unfortunately the reality is you're still losing moisture, both through sweating (sweat evaporates quickly in cold, dry air) and breathing.  Yes, breathing… when you exhale the air from your lungs, you probably notice it in the form of a small cloud, that cloud contains moisture from your body.   

Small levels of dehydration lead to significant decrease in physical and mental performance.  So as an athlete please remember to constantly monitor your level of hydration, and don’t wait until you fell thirsty to drink something, because this could be far too late.  The classic rule of thumb is to keep an eye on the color of your urine. Clear is ideal, less clear not so ideal and dark urine is bad and often means you're dehydrated.

Tips to stay hydrated

·         Drink something after waking up (milk, orange juice, water, etc…)

·         Drink throughout the day (carry a water bottle to class)

·         Drink even though you may not be thirsty

·         Avoid energy drinks before practice

·         Limit alcohol consumption

August 2010 blog on fall hydration

Hydration Chart – June 2011

Methylhexaneamine – Q & A

Q:  Can my dietary supplement which includes Methylhexaneamine (1, 3 Dimethylamylamine also listed as geranium oil or plant) cause a positive drug test?  More specific, will it cause a positive for Meth?

A:  We consulted with Clinical Reference Laboratory here in the KC Metro area and we discovered that Methylhexaneamine could cause a false-positive screen by immunoassay but would confirm as a negative sample after gas chromatography-mass spectrometry (GC-MS).  So simply put, chemically it is not methamphetamine nor will it ever create amphetamine or methamphetamine in the body.  The chemical structure is too simple to begin with and the body cannot make it into something more complex.

Methylhexaneamine is currently banned by most sport governing bodies including the NCAA and WADA under the stimulants drug class.   So Methylhexaneamine which is commonly found in weight loss preparations and pre-workout dietary supplements will cause a positive drug test for a stimulant.

Below is a recent report published in the Journal of Analytical Toxicology, Vol. 35, April 2011.  The report explains more indepth how a positive drug test can be registered.



Four Tips for Nutrition During Injury Recovery

Most athletes have heard of RICE (rest, ice, compression, and elevation), when it comes to injury recovery. But there is another aspect of injury recovery that many often forget - nutrition and diet. Are you eating to help your body recover? Read these four nutrition tips for injury recovery:

1. Remember that your activity level has decreased. You may put on weight if you eat the same portions you normally do as you are not burning as many calories. To keep your weight stable, pay attention to your caloric intake and stop eating when you aren’t hungry, even if you usually eat more.

2. Eat wholesome foods post injury to get the vitamins and minerals you need. Choose foods such as broccoli and spinach or citrus fruits, yogurt, lean meats and milk.

3. Be sure you are eating protein. If you have a diet lacking in protein, you are missing important nutrients, like iron and zinc, that can help healing. Eat a protein rich food at each meal.

4. The American Dietetic Association suggests getting plenty of the following nutrients to help the healing process: Vitamin C, Vitamin A and Zinc.

For more information on a healthy diet during injury recovery (or anytime), speak with a registered dietitian. You can find a sports dietitian in your area at http://www.scandpg.org/.

Resources:
http://www.active.com/nutrition/Articles/Injury__diet_and_recovery__Guidelines_for_nutrition_and_healing.htm
http://www.traxee.com/posts/1189-nutrition-for-injury-recovery
Handout from the American Dietetic Association http://www.lehighsports.com/assets/sportsmed/NutritionDuringRehab.pdf