Post by aleksandar on Jan 9, 2024 15:35:06 GMT
Performance Nutrition for Football: Staying Hydrated for Two-A-Day Practices
By LISA DORFMAN
During pre-season, staying hydrated is one of an athletes' top priorities. Accurate hydration regulates body temperature, fluid, and electrolyte balance, and is essential for comfort, optimal performance, and safety. Hot humid weather, padding and uniforms, along with two-a-days can increase sweat and electrolyte losses tenfold.
Sweating helps the body to stay cool. However, sweat losses of just 1 to 2 percent of body weight result in mild dehydration. Symptoms of mild dehydration include cramping, dizziness, fatigue, and an increased chance of heat exhaustion and heat stroke. If more than 2 percent of weight is lost in sweat, overall performance is compromised: blood thickens, heart rate increases, and it's more difficult to move oxygen around the body. This is extremely detrimental to health, and can even be life-threatening. Exertional heat stroke is the third leading cause of death in the United States among high school athletes and has accounted for the deaths of more than 20 high school and collegiate players in the past decade:
Signs of heat illness
Fatigue
Headache
Little or no urination
Muscle weakness
Dizziness
Light-headedness
Dry mouth
Excessive thirst
Fainting
Efficient heat removal is especially important for large athletes. Research suggests offensive linemen appear to lose more fluid than other players. A lineman can lose 1.5 to 2 liters/hour (1 liter = 1.05 quart) of sweat on a hot day, causing some players to lose 14 liters (about 6 to 12 pounds) by the end of a two-a-day practice.
How much is enough?
Athletes should drink at least 3.7 liters daily, which is the minimum recommended by the Institute of Medicine (IOM) and up to 10 liters to match losses. Unless weight gain is desired, the fluids used should be low in sugar, including water, low sugar flavored water, juices, low fat milk, and an occasional low sugar ice tea or soft drink.
Before practice, athletes need about 16 to 24 ounces (2 to 3 cups) of water, two to three hours before training and games. While on the sidelines and in the locker room, players should drink at least 8 to10 ounces every 15 to 20 minutes, or more if they sweat heavily. After training, replenish with at least 64 ounces (8 cups) fluid, and even up to
1 ½ times that amount (96 ounces) to be completely rehydrated. Beverages that are cooler than room temperature are absorbed best, since they move throughout the bloodstream to the muscles faster. Fluids that taste good are also more likely to be consumed, so find your favorite and drink up!
After practice, replacing fluids at a rate of 1 to 1.5 times the amount lost, or about 16 to 24 ounces of fluid for every pound lost at practice, is critical to remaining hydrated. Weighing before and after practices is a good way to estimate fluid losses during training.
One of the simplest ways to measure hydration levels is by urine color. Urine that is slightly darker than lemon juice in the toilet, or is a lemon juice color in a urinal is good. If it's as dark as apple juice, an athlete is dehydrated. If it's completely clear, the athlete is hyper-hydrated.
Note, however, that players cannot always rely solely on urine color as a measurement of hydration status because some dietary supplements, such as the B vitamin riboflavin, can add a yellowish hue to urine. Certain medications and Vitamin C can also affect the color of urine.
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Coach Campbell
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Jul 23, 2022 at 9:44am
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protips.dickssportinggoods.com/sports-and-activities/football/proper-hydration-for-football-practice-games
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Coach Campbell
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Jul 23, 2022 at 9:52am
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Overhydrating presents health hazards for young football players
With August football practice fast approaching, every coach’s favorite cheer will be to “stay hydrated” and “keep urine clear” during the summer heat.
In 2017, a University of Texas football coach created a urine-based “Longhorn Football Hydration Chart,” which labeled players with yellow urine as “selfish teammates” and those with brown urine as “bad guys.” This “hydration shaming” practice has permeated high school sports, thereby encouraging a sporting culture which equates superior performance with superior hydration.
Overzealous obedience to this hydration advice has uncovered a dark underbelly to superior hydration practices: overhydration. When high school football player Walker Wilbanks died in Mississippi in August 2014 from overhydration, the doctor said that the cause of death was an “unpredictable freak occurrence.”
Two weeks prior, another high school football player from Georgia drank “two gallons of water and two gallons of Gatorade” after football practice to prevent muscle cramps and then died. Thus, over the last four years, two high school football players have died during August football practice from overhydrating - a medical condition known as exercise-associated hyponatremia.
The Conversation is a news organization dedicated to facts and evidence
Conversely, no football player has ever been known to die from dehydration, although seven died during this same four-year period from heatstroke, which may be related, but not always.
How do I know about that overhydration kills athletes? I watched runners almost die after drinking 100 cups of water during a marathon because they were scared of becoming “dehydrated.” So, I got interested in thirst.
Turns out, the neuroendocrine thirst circuit dates back 700 million years and is found in most animals, including bugs and worms. Thirst activates the same conscious area of the brain that tells us we’re hungry or have to pee. To say we need to stay “ahead of thirst” (or die) is like saying we need to pee every hour to stay ahead of imminent bladder explosion (or die). The molecular and neural circuits that govern fluid intake (and micturition) in real-time are absolutely exquisite.
It’s remarkable to think that animals survive without water bottles and urine charts – they drink when they are thirsty, and we should too.
Too much water, too little salt
Hyponatremia is caused by drinking too much water or sports drinks, which dilutes blood salt levels below the normal range. Any sudden drop in blood salt levels, from drinking more than the body can excrete, can cause all cells in the body to swell. Brain swelling from hyponatremia can cause headaches and vomiting, while muscle cell swelling can trigger whole-body muscle cramping.
What is most frightening, however, is that these symptoms mimic those of dehydration They are often treated by medical staff with more fluids.
So, which hydration imbalance – dehydration and overhydration – is the lesser of two evils?
Dehydration is undeniably harmful to human health and performance. Wrestlers have died from trying to “make weight,” through vigorous dehydration practices. A recent meta-analysis of 33 studies verified that more than 2 percent dehydration impairs cognition. Dehydration can impair performance and increase core body temperature, as per the American College of Sports Medicine’s latest position statement. All of these statements underscore the vital importance of staying hydrated.
But I fear that many coaches ignore the finer points that support those conclusions. For example, three wrestlers who died of dehydration rapidly lost about 15 percent of body weight by withholding fluids while exercising in a hot environment in a rubber suit. Similarly, to achieve 3 percent dehydration, which impairs cognition, individuals need to withhold fluids for 24 hours. And that’s without exercise.
Dehydration can occur in the desert when one runs out of water, but dehydration is less likely where fluids are readily available. Koldunova Anna/Shutterstock.com
These dehydration protocols do not necessarily represent “free-living” situations. When hikers die from dehydration in the desert, most if not all had become lost or had run out of fluids. Thus, thirst – or the “deep-seated desire for water” – is rarely “broken” when healthy people die from dehydration. Morbidity and mortality occur when there is no fluid available, fluids are withheld, as in lab studies, or when athletes refuse to drink for other reasons, such as “making weight.”
When do athletes and others need to drink?
So how much fluid should football players – and all other humans for that matter – drink? If you ask fluid balance experts who perform basic science research on the brain or kidney, or clinicians who specialize in fluid balance disorders, researchers who perform brain scans on dehydrated and overhydrated humans, or even worm investigators, they all agree that water balance is tightly regulated and that all land mammals need to drink when thirsty.
Drinking when you are thirsty is not “too late,” because the thirst mechanism is hardwired into the nervous system to protect against scarcity. Thirst represents the highly individualized signal which protects the balance between water and salt regardless of size, activity or ambient temperature and is encoded in most invertebrate and all vertebrate DNA. Babies are born with this innate behavioral drive.
Then, what about the need for eight glasses of water per day? There is no evidence to support this. What about peeing until our urine is clear? Dark colored urine merely reflects water conservation by the kidney, rather than water lack by the body.
What’s a football player to do?
Kirtland, Ohio, football players pour ice over head coach Tiger Laverde after a major playoff win Dec. 6, 2013. Pouring ice or water over their own heads could be a good option to stay cool. David Richard/AP Photo
Football players absolutely need water, but they should be warned not to overdo it.
In the modern era, where fluid is widely available, in order to stay adequately hydrated, the following must occur:
A variety of fluids needs to be freely available to football players, and
The players should be given the freedom to drink whenever they feel thirsty.
And when the players get hot, they need the opportunity to pour generous amounts of ice water over their heads instead of into their mouths to promote evaporative cooling, rather than dilute sodium levels. Better yet, they should be allowed to go inside and cool off.
We should recognize who the “true champions” may be with regards to most modern day hydration advice. According to the latest figures, bottled water sales have increased to US$18.5 billion dollars, up 8.8 percent from the previous year. This revenue does not include the vast array of purified, infused, oxygenized, sparkled, distilled, intravenous and reverse osmosis versions that compete for attention on the market.
While we all need water, drinking until our “urine is clear” is money (and water) flushed away. And with the threat of overdrinking high in motivated athletes, I ask coaches/trainers to reconsider before enforcing the urine color chart in athlete locker rooms: Is it worth the risk?
Coach Campbell Avatar
Coach Campbell
Forum Owners
Jul 23, 2022 at 9:56am
Quote
likePost Options
What you should know about hydration for football
Hydration is a vital part of performance in athletics. From pee-wee players to professional athletes, individuals must stay properly hydrated to perform at the highest level.
Just as a balanced diet is important to the body, fluid intake is important for body function before, during and after exercise.
During activity, athletes lose electrolytes and water through sweat. Electrolytes allow the body to perform at an optimal rate, while water plays a part in muscle function. Athletes who are dehydrated experience fatigue and are susceptible to heat-related illness.
The Denver Broncos take hydration seriously, and we educate our athletes on strategies to manage their hydration needs.
Why hydrate?
Hydration is important in everyday life, and it’s even more important for athletic participation. Athletes should stay hydrated to be at peak performance levels and keep themselves out of danger.
Effects of dehydration has been shown with as little as 3 percent body weight loss during exercise. These effects include:
Decreased performance
Decreased mental acuity
An increased risk for heat-related illness.
By knowing that proper hydration can lead to better and safer activity in sports, it makes sense to emphasize a good hydration plan and allowing time during activity to hydrate.
How to manage hydration
Proper hydration begins with monitoring your hydration status. Athletes should understand their fluid needs each day and use this information to form their individual routines.
One common technique is weighing athletes before and after practice. The difference in the two weights – in pounds – serves as a guide toward proper hydration after activity.
Athletes should drink 12 ounces of water or carbohydrate beverage for every pound of weight loss. So, if an athlete loses three pounds during a practice, the athlete should drink 36 ounces within two hours after practice. This technique provides an estimate and a good starting point for most athletes.
Pre-activity rehydration should be done in addition to hydration during and post-activity. Begin drinking 15 to 20 ounces two to three hours prior to activity and seven to 10 ounces of water every 20 to 30 minutes during exercise.
Additionally, athletes can monitor their urine color to ensure the hydration plan is adequate. A clear to light yellow urine color indicates adequate hydration, while a dark yellow or brown color indicates dehydration. While all these principles can be effective, it is a combination of all of them that will provide the optimal outcome.
Our athletic training staff with the Denver Broncos has found that with some planning and proper hydration routines, we can drastically improve an athlete’s capacity to perform safely.
Formulate a hydration plan, allow time to hydrate during activity and monitor your progress so you will be prepared to tackle any workout that comes your way.
I’m going to be a coach when I get older I’m going to coach football just like my friend Coach Campbell he is going to inspire me to coach football I’m probably going to coach at Clovis west high school or one of his other schools that he worked at he still coaches today at Godley middle school
By LISA DORFMAN
During pre-season, staying hydrated is one of an athletes' top priorities. Accurate hydration regulates body temperature, fluid, and electrolyte balance, and is essential for comfort, optimal performance, and safety. Hot humid weather, padding and uniforms, along with two-a-days can increase sweat and electrolyte losses tenfold.
Sweating helps the body to stay cool. However, sweat losses of just 1 to 2 percent of body weight result in mild dehydration. Symptoms of mild dehydration include cramping, dizziness, fatigue, and an increased chance of heat exhaustion and heat stroke. If more than 2 percent of weight is lost in sweat, overall performance is compromised: blood thickens, heart rate increases, and it's more difficult to move oxygen around the body. This is extremely detrimental to health, and can even be life-threatening. Exertional heat stroke is the third leading cause of death in the United States among high school athletes and has accounted for the deaths of more than 20 high school and collegiate players in the past decade:
Signs of heat illness
Fatigue
Headache
Little or no urination
Muscle weakness
Dizziness
Light-headedness
Dry mouth
Excessive thirst
Fainting
Efficient heat removal is especially important for large athletes. Research suggests offensive linemen appear to lose more fluid than other players. A lineman can lose 1.5 to 2 liters/hour (1 liter = 1.05 quart) of sweat on a hot day, causing some players to lose 14 liters (about 6 to 12 pounds) by the end of a two-a-day practice.
How much is enough?
Athletes should drink at least 3.7 liters daily, which is the minimum recommended by the Institute of Medicine (IOM) and up to 10 liters to match losses. Unless weight gain is desired, the fluids used should be low in sugar, including water, low sugar flavored water, juices, low fat milk, and an occasional low sugar ice tea or soft drink.
Before practice, athletes need about 16 to 24 ounces (2 to 3 cups) of water, two to three hours before training and games. While on the sidelines and in the locker room, players should drink at least 8 to10 ounces every 15 to 20 minutes, or more if they sweat heavily. After training, replenish with at least 64 ounces (8 cups) fluid, and even up to
1 ½ times that amount (96 ounces) to be completely rehydrated. Beverages that are cooler than room temperature are absorbed best, since they move throughout the bloodstream to the muscles faster. Fluids that taste good are also more likely to be consumed, so find your favorite and drink up!
After practice, replacing fluids at a rate of 1 to 1.5 times the amount lost, or about 16 to 24 ounces of fluid for every pound lost at practice, is critical to remaining hydrated. Weighing before and after practices is a good way to estimate fluid losses during training.
One of the simplest ways to measure hydration levels is by urine color. Urine that is slightly darker than lemon juice in the toilet, or is a lemon juice color in a urinal is good. If it's as dark as apple juice, an athlete is dehydrated. If it's completely clear, the athlete is hyper-hydrated.
Note, however, that players cannot always rely solely on urine color as a measurement of hydration status because some dietary supplements, such as the B vitamin riboflavin, can add a yellowish hue to urine. Certain medications and Vitamin C can also affect the color of urine.
Coach Campbell Avatar
Coach Campbell
Forum Owners
Jul 23, 2022 at 9:44am
Quote
likePost Options
protips.dickssportinggoods.com/sports-and-activities/football/proper-hydration-for-football-practice-games
Coach Campbell Avatar
Coach Campbell
Forum Owners
Jul 23, 2022 at 9:52am
Quote
likePost Options
Overhydrating presents health hazards for young football players
With August football practice fast approaching, every coach’s favorite cheer will be to “stay hydrated” and “keep urine clear” during the summer heat.
In 2017, a University of Texas football coach created a urine-based “Longhorn Football Hydration Chart,” which labeled players with yellow urine as “selfish teammates” and those with brown urine as “bad guys.” This “hydration shaming” practice has permeated high school sports, thereby encouraging a sporting culture which equates superior performance with superior hydration.
Overzealous obedience to this hydration advice has uncovered a dark underbelly to superior hydration practices: overhydration. When high school football player Walker Wilbanks died in Mississippi in August 2014 from overhydration, the doctor said that the cause of death was an “unpredictable freak occurrence.”
Two weeks prior, another high school football player from Georgia drank “two gallons of water and two gallons of Gatorade” after football practice to prevent muscle cramps and then died. Thus, over the last four years, two high school football players have died during August football practice from overhydrating - a medical condition known as exercise-associated hyponatremia.
The Conversation is a news organization dedicated to facts and evidence
Conversely, no football player has ever been known to die from dehydration, although seven died during this same four-year period from heatstroke, which may be related, but not always.
How do I know about that overhydration kills athletes? I watched runners almost die after drinking 100 cups of water during a marathon because they were scared of becoming “dehydrated.” So, I got interested in thirst.
Turns out, the neuroendocrine thirst circuit dates back 700 million years and is found in most animals, including bugs and worms. Thirst activates the same conscious area of the brain that tells us we’re hungry or have to pee. To say we need to stay “ahead of thirst” (or die) is like saying we need to pee every hour to stay ahead of imminent bladder explosion (or die). The molecular and neural circuits that govern fluid intake (and micturition) in real-time are absolutely exquisite.
It’s remarkable to think that animals survive without water bottles and urine charts – they drink when they are thirsty, and we should too.
Too much water, too little salt
Hyponatremia is caused by drinking too much water or sports drinks, which dilutes blood salt levels below the normal range. Any sudden drop in blood salt levels, from drinking more than the body can excrete, can cause all cells in the body to swell. Brain swelling from hyponatremia can cause headaches and vomiting, while muscle cell swelling can trigger whole-body muscle cramping.
What is most frightening, however, is that these symptoms mimic those of dehydration They are often treated by medical staff with more fluids.
So, which hydration imbalance – dehydration and overhydration – is the lesser of two evils?
Dehydration is undeniably harmful to human health and performance. Wrestlers have died from trying to “make weight,” through vigorous dehydration practices. A recent meta-analysis of 33 studies verified that more than 2 percent dehydration impairs cognition. Dehydration can impair performance and increase core body temperature, as per the American College of Sports Medicine’s latest position statement. All of these statements underscore the vital importance of staying hydrated.
But I fear that many coaches ignore the finer points that support those conclusions. For example, three wrestlers who died of dehydration rapidly lost about 15 percent of body weight by withholding fluids while exercising in a hot environment in a rubber suit. Similarly, to achieve 3 percent dehydration, which impairs cognition, individuals need to withhold fluids for 24 hours. And that’s without exercise.
Dehydration can occur in the desert when one runs out of water, but dehydration is less likely where fluids are readily available. Koldunova Anna/Shutterstock.com
These dehydration protocols do not necessarily represent “free-living” situations. When hikers die from dehydration in the desert, most if not all had become lost or had run out of fluids. Thus, thirst – or the “deep-seated desire for water” – is rarely “broken” when healthy people die from dehydration. Morbidity and mortality occur when there is no fluid available, fluids are withheld, as in lab studies, or when athletes refuse to drink for other reasons, such as “making weight.”
When do athletes and others need to drink?
So how much fluid should football players – and all other humans for that matter – drink? If you ask fluid balance experts who perform basic science research on the brain or kidney, or clinicians who specialize in fluid balance disorders, researchers who perform brain scans on dehydrated and overhydrated humans, or even worm investigators, they all agree that water balance is tightly regulated and that all land mammals need to drink when thirsty.
Drinking when you are thirsty is not “too late,” because the thirst mechanism is hardwired into the nervous system to protect against scarcity. Thirst represents the highly individualized signal which protects the balance between water and salt regardless of size, activity or ambient temperature and is encoded in most invertebrate and all vertebrate DNA. Babies are born with this innate behavioral drive.
Then, what about the need for eight glasses of water per day? There is no evidence to support this. What about peeing until our urine is clear? Dark colored urine merely reflects water conservation by the kidney, rather than water lack by the body.
What’s a football player to do?
Kirtland, Ohio, football players pour ice over head coach Tiger Laverde after a major playoff win Dec. 6, 2013. Pouring ice or water over their own heads could be a good option to stay cool. David Richard/AP Photo
Football players absolutely need water, but they should be warned not to overdo it.
In the modern era, where fluid is widely available, in order to stay adequately hydrated, the following must occur:
A variety of fluids needs to be freely available to football players, and
The players should be given the freedom to drink whenever they feel thirsty.
And when the players get hot, they need the opportunity to pour generous amounts of ice water over their heads instead of into their mouths to promote evaporative cooling, rather than dilute sodium levels. Better yet, they should be allowed to go inside and cool off.
We should recognize who the “true champions” may be with regards to most modern day hydration advice. According to the latest figures, bottled water sales have increased to US$18.5 billion dollars, up 8.8 percent from the previous year. This revenue does not include the vast array of purified, infused, oxygenized, sparkled, distilled, intravenous and reverse osmosis versions that compete for attention on the market.
While we all need water, drinking until our “urine is clear” is money (and water) flushed away. And with the threat of overdrinking high in motivated athletes, I ask coaches/trainers to reconsider before enforcing the urine color chart in athlete locker rooms: Is it worth the risk?
Coach Campbell Avatar
Coach Campbell
Forum Owners
Jul 23, 2022 at 9:56am
Quote
likePost Options
What you should know about hydration for football
Hydration is a vital part of performance in athletics. From pee-wee players to professional athletes, individuals must stay properly hydrated to perform at the highest level.
Just as a balanced diet is important to the body, fluid intake is important for body function before, during and after exercise.
During activity, athletes lose electrolytes and water through sweat. Electrolytes allow the body to perform at an optimal rate, while water plays a part in muscle function. Athletes who are dehydrated experience fatigue and are susceptible to heat-related illness.
The Denver Broncos take hydration seriously, and we educate our athletes on strategies to manage their hydration needs.
Why hydrate?
Hydration is important in everyday life, and it’s even more important for athletic participation. Athletes should stay hydrated to be at peak performance levels and keep themselves out of danger.
Effects of dehydration has been shown with as little as 3 percent body weight loss during exercise. These effects include:
Decreased performance
Decreased mental acuity
An increased risk for heat-related illness.
By knowing that proper hydration can lead to better and safer activity in sports, it makes sense to emphasize a good hydration plan and allowing time during activity to hydrate.
How to manage hydration
Proper hydration begins with monitoring your hydration status. Athletes should understand their fluid needs each day and use this information to form their individual routines.
One common technique is weighing athletes before and after practice. The difference in the two weights – in pounds – serves as a guide toward proper hydration after activity.
Athletes should drink 12 ounces of water or carbohydrate beverage for every pound of weight loss. So, if an athlete loses three pounds during a practice, the athlete should drink 36 ounces within two hours after practice. This technique provides an estimate and a good starting point for most athletes.
Pre-activity rehydration should be done in addition to hydration during and post-activity. Begin drinking 15 to 20 ounces two to three hours prior to activity and seven to 10 ounces of water every 20 to 30 minutes during exercise.
Additionally, athletes can monitor their urine color to ensure the hydration plan is adequate. A clear to light yellow urine color indicates adequate hydration, while a dark yellow or brown color indicates dehydration. While all these principles can be effective, it is a combination of all of them that will provide the optimal outcome.
Our athletic training staff with the Denver Broncos has found that with some planning and proper hydration routines, we can drastically improve an athlete’s capacity to perform safely.
Formulate a hydration plan, allow time to hydrate during activity and monitor your progress so you will be prepared to tackle any workout that comes your way.
I’m going to be a coach when I get older I’m going to coach football just like my friend Coach Campbell he is going to inspire me to coach football I’m probably going to coach at Clovis west high school or one of his other schools that he worked at he still coaches today at Godley middle school