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Dehydration and the need to drink water
Throughout last season we give gave constant reminders for players to have plenty of drink with them when they came to training and games. There were a number of players who only brought a small amount or none at all. With a sport like roller hockey it is essential that players take on a lot of fluid. Water intake is essential to prevent dehydration and maximise sporting performance. During a training session or game of hockey a player can lose a significant amount of fluids and if this is not replaced they will encounter problems. As well as dehydration other symptoms include muscle cramps, being physically sick and a build up of lactic acid which in itself causes muscle cramps/pain. With regards muscle cramps, blood carries oxygen to the muscles and if a player’s water level is low, they could develop muscle cramps because the process of oxygenating the muscles is inefficient. If a player’s mouth feels dry or their tongue is furry, then they may already be dehydrated. By the time a player feels thirsty their body is probably already dehydrated. Being properly hydrated can boost energy levels and improve a player’s mental alertness. The most appropriate drink is water or a special drink supplement like PSP222 from Science in Sport. The responsibility for ensuring that players bring enough fluid with them to all hockey sessions rests with the players and parents. The coaches will then constantly request that the players take drink breaks during the training sessions to ensure that they replace the fluids lost. Parents, can you please make sure that your son/daughter is aware of the need to drink during hockey sessions. Pre-game/training Nutrition Do I need to eat something before I play? Yes. Just like a race car you can't expect to win a Formula 1 Championship without the right fuel in your tank. Unfortunately, everyday hockey players around the world run out of energy in the middle of a game and struggle just to finish simply because they forgot to re-fuel before they played. When Should I eat? Two hours before a game or practice you should have a small pre-game snack. What should I eat? Complex Carbohydrates that will digest slowly and provide long term energy like toast and cereal as well as fruits like bananas and oranges. Sports nutrition products can also be an excellent source of energy and can be part of your pre-game snack. These products are designed to give you the right balance of nutrients as well as digest properly for athletes. What shouldn’t I eat? You should try to avoid foods that either upset your stomach or may give you short term energy. Things that upset your stomach include milk and spicy foods. Chocolate bars may give you a short term energy boost but tend to cause a real energy drain within a short time and actually hurt your performance more than help it. Should I drink extra-fluids before I play? Yes. Even a small loss of 2% body fluid from sweating during a game can have a significant impact on your performance. They key is to drink approximately 14 – 20 ounces (or 400 - 600 mls) of fluid before you play to give yourself some insurance against dehydration during the game. When should I drink? You should start your pre-game hydration routine two hours prior to the start of your game or practice. Over the course of first hour you should try to consume 14 – 20 ounces (or 400 –600 mls) of fluids such as sports beverages, fruit juices and water. You should stop consuming fluids in the immediate hour before you play. DO NOT DRINK A LOT OF FLUIDS IN THE HOUR IMMEDIATELY BEFORE YOU PLAY. The problem with drinking extra in the last hour is that your kidneys will be stimulated and your urine production will be increased. This will make you go to the bathroom a lot and can actually de-hydrate you. What should I drink? As part of your pre-game hydration routine, you should try to have a glass of fruit juice or a sports drink approximately two hours before you play. Although there is nothing wrong with drinking water, fluids like sports drinks and fruit juices, which contain a small percentage of carbohydrates, have been shown to help accelerate the absorption of fluids into your system and help prevent dehydration. What shouldn’t I drink? You should try to avoid fluids like coke-cola (can cause intestinal cramping), coffee and alcohol. These fluids also tend to increase your urine production. This will cause you to go to the toilet more and can lead to dehydration. |
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Exeter Storm Roller Hockey Club |
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