Athletic Training

Athletic Trainer Amy Bresley will be providing an athletic training link on the webpage from which she can create other links to important websites
pertaining to athletic training (ie our governing body).  Secondly it could also
be a place where maybe monthly there can be a topic of interest that she can shed more light on (i.e.: concussions at the high school level, nutrition,
biomechanics, environmental related injuries, various rehabs, etc.).  Or if
parents or athletes have something they are curious about, you can email her with a question, and she can get the answer posted on the website for all the see.  Also, if a question is asked she doesn't know the answer to this allows her the opportunity to do some research, get in contact with some of her colleagues, and learn some more as well. 

Amy Bresley, ATC, LAT
Lake Washington High School
Athletic Trainer
abresley@lwsd.org



Below is an informational handout on the importance of hydration, especially since we are getting closer to fall camp and this information may help educate the athletes and parents on proper hydration and its importance in preventing heat illnesses and maintaining their fitness

Importance of Proper Hydration

Functions of water:

-constituent of every body fluid

-acts as carrier for substances throughout body

-assists with body temperature regulation

-necessary for chemical reactions in the body

-lubricates the joints

-transport of sound (minute amounts of fluid in the inner ear)

-lubricates the eye

-shock absorber inside the eyes and spinal cord

-keeps alveoli (where gas exchange occurs) of the lungs moist

**Water accounts for ~ 50-80% of total body mass

How much water do you need?

-At Rest:

-1 mL per calorie of energy expenditure

-With exercise:

-1.5 mL per calorie of energy expenditure

-i.e.: 300 kcal (calorie) burned on treadmill

-so: 300 x 1.5 = 450 mL needed during exercise

What is you don’t know you’re caloric energy expenditure??

-Use body weight!

**For every pound (lb) of weight loss, replace with 1 pint (2 cups) of fluid

-Each lb of weight loss represents 450 mL (15 oz) of dehydration

-conversion: 16 oz = 2 cups = 1 pint

How do we replenish fluids?

-water: calorie free J

-juices and milk: fluid + macronutrients (carbohydrates, proteins, and fats), vitamins + minerals

There are fluids that can decrease fluid retention too…

-caffeine and alcohol both have diuretic effect

-high protein diets: body metabolism creates byproduct called urea. Urea is a waste in the body, so the body will excrete more fluid to get rid of the urea, thus leading to dehydration

-More research needed in this area

Recommendations:

-Males age 14-18 Dietary Reference Intakes (DRI) total water values

-from food: 0.7 L/day

-from beverages: 2.6 L/day

-total: 3.3 Liters/day

-Be aware of individual fluid needs and consume accordingly

-Optimal hydration should stimulate urination every 1-2 hours

Role of hydration during exercise:

-maintain blood plasma (fluid portion of blood) volume

-electrolyte balance

     -decreases chances of abnormal increase in heart rate and core temperature = potentially fatal

     -decrease in fatigue

     -Water loss of 2-3% of body weight (although common in exercise) decreases cardiac output (how hard your heart can work
      to supply blood to body) and increase risk of heat illness.

Pre-exercise hydration:

**Without fluids =

-fatigue quickly

-athlete may complain of dizziness or fainting

-faster rise in core temperature (increase risk of heat exhaustion/heat stroke)

-increase heart rate

-muscle cramping

-15-20 minutes before event: 400-600 mL cold water

Exercise hydration:

-7-10 oz every 10-20 minutes

Why is it important we continue to replenish during exercise?

-Sustains the sweating process

-cools the body through evaporation = maintains core temperature

     -If fluid replacement is low = decrease blood flow to skin so heat can’t be dissipated and core body temperature increases

Post-exercise hydration:

-Recovery for body systems

-cardiovascular, thermoregulation, and metabolic activities

-*per lb, 16-24 oz should be consumed

-drink slowly but frequently

     -too much water = hyponatremia (your body loses sodium which is an important ion/electrolyte)

-should replenish carbohydrates and electrolytes

-recommend fruit and veggie juices, sports drinks, soups, not JUST water

Guidelines:

-begin fluid replenishing ASAP

     -contain carbs and sodium = facilitates fluid absorption and retention and replaces nutrients

     -plan ahead: foods and liquids should be ready