HEAT ILLNESS IS IN THE HEADLINES

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HEAT ILLNESS IS IN THE HEADLINES
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Bechler's organs failed as result of
heatstrokeFeb 17, 2003 FORT LAUDERDALE, Fla.
-- Baltimore Orioles pitching prospect Steve
Bechler died of heatstroke Monday, unable to
recover from a spring training workout that sent
his body temperature to 108 degrees. The
environmental temperature at noon Sunday was 81
degrees and the humidity was 74 percent
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Components of Muscle
20 Protein
5 other
75 Water
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Dangers of Dehydration

• Fatigue
• Loss of coordination
• Increased risk of heat illness, heat stroke and
  even death

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Monitor Fluid Loss

• Two ways
• Weigh in before practice and after practice
• 2 cups of fluid per pound lost
• Check the color of urine

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WEIGHT LOSS AND DEHYDRATION
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Thirst

• Thirst is not an adequate indicator of fluid
  needs
• Wait to drink until you thirsty its too late
• As little as a 2 weight loss as sweat will
  affect performance
• If you drink to satisfy your thirst its not enough

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Sport Drink Formulation Important for Optimal
Fluid Absorption
18.3
16.5
FAST
Fluid Absorption (mL/cm/hr)
6.9
0
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1.8
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9
SLOW
Water
Gatorade
Powerade
AllSport
pand Gatorade were not different from each other.
Ryan, AJ. et al J. Appl. Physiol. 84 1581-1588,
1998
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ACTIVE KIDS HYDRATION REPORT CARD
1.Adapted from the 2000 National Athletic
Trainers Association Position Statement Fluid
Replacement for Athletes, J Athletic Training
35(2)212-224, 2000. 2. Gonzales-Alonso, J et al.
Int J Sports Med, 13 399-406, 1992. 3. Ryan,
A.J. et al. J Appl Physiol, 84 1581-1588,
1998. 4. Shi, X et al. Med Sci Sports Exerc, 27
1607-1615, 199.5 5. Vrijens, D.M.J. and Rehrer,
N.J. J Appl Physiol 861847-1851, 1999 6.
Ploutz-Snyder, L. et al. Eur J Appl Physiol,
79212-220, 1999. 7. Passe, D.et al. Int J Sport
Nutr, 7286-297, 1997. 8. Noakes, T.D. et al. Eur
J Appl Physiol 57210-219, 1988. 9. Iuliano, S.
et al. Int J Sports Med 810-23, 1998. 10. Below,
P.R. et al. Med Sci Sports Exerc, 27 200-210.
1995
Value based on nutritional facts from Gatorade
Thirst Quencher Value based on nutritional
facts from Capri Sun Sport a registered trademark
of Kraft Foods Value based on the nutritional
facts from Coca-Cola a registered trademark of
The Coca-Cola Company
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Additive Benefits of Fluid and Carbohydrate
Sports Drink
Water
Carbohydrate
Minerals
Sprint Speed, m/min after 50 minutes at high pace
Below et al. MSSE, 27200-210,1995.
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How much should I drinkfor training and
competition? Fluid Guidelines say

• Before
• Drink 12 to 20 oz (400-600ml) 2-3 hours before
• During
• Drink 6 to 12 oz (150-350 ml) every 15-20 minutes
• After
• Drink 150 of sweat losses
• Drink 3 cups (24 oz) for every 1 lb weight lost
  through sweat
• Before next practice, replace 80 of weight lost

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Guidelines Adapted from American College of
Sports Medicine (ACSM)(Cont.)

• Sports drinks recommended for exercise 60
  minutes or more
• New research shows benefits of sports drinks in
  30-45 minutes of high-intensity exercise

Davis, J.M. et al. Int J Sport Nutr. 7261-273,
1997.
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Energy Drinks What are they

• Basically fluid and energy in one bottle
• Contain high concentration of carbohydrate
• Usually caffeine
• May contain Ephedra

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Energy Drinks

• Red Bull
• Sobe Adrenaline Rush
• 180 EnergyDrink
• Bawls Guarana
• Jones Whoop Ass

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Energy Drinks Should you Take Them

• Avoid
• Not formulated to work for athletes
• No electrolytes
• GI upset
• Allergic reactions
• High concentration of caffeine (guarana)
• Ephedra

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Ephedra

• Central Nervous Stimulant
• Same chemical structure as amphetamine
• Increases heart rate and Brain stimulant
• Makes you feel alert and energized
• Does not provide energy by itself
• Body adjusts to effects, most take more as season
  goes along
• Effects increase with caffeine and other
  stimulants

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Stacking

• Dehydration
• Use of ephedra products
• Creatine
• 12 Deaths specific to athletes this past year
• Almost 300 deaths nationwide in non-athletes
  although exercise is implicated

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Nutrition 101

• Six Classes of Nutrients
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water

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Nutrition 101

• Carbohydrates-
• Major fuel for exercising muscle-only fuel for
  brain and CNS
• Proteins-
• Builds and repair body tissues, can be used as
  fuel but body doesnt like to use it
• Fats-
• Regulates body temp, insulates, cushions, can be
  used as fuel source

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Nutrition 101

• Vitamins
• Help regulate the metabolic pathways, however do
  not provide energy
• Minerals
• Help regulate the metabolic pathways, also do not
  provide energy
• Water-
• 60 of body is composed of water, where all
  chemical reactions take place

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Protein is the Primary Source of Energy for
Muscles
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Vitamin/Mineral Supplements Increase Energy Levels
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Nutrition 101

• 3 Energy providing nutrients
• Carbohydrate
• Proteins
• Fat
• Energy Density
• Fat has the highest calories, more than twice
  that of carbohydrate and proteins

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Physiology

• Intensity
• Duration
• Frequency
• Mode
• All affect the fuels the muscles use for energy
• Swimming-Racing vs. Training

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Physiology
Percentage Of Fuels
Intensity
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3-Day Food Record-Part I

• Start your food record on a Sunday (with the
  first food you eat or drink in the morning), and
  keep it until Tuesday (including the last food
  you eat or drink before Tuesday midnight)
• Record food and beverages immediately after
  eating. Include all meals, snacks and beverages
  consumed at any time through out the day. Do not
  write down water or vitamin and mineral
  supplements.

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3-Day Food Record-Part I

• Write down
• The name of the food or drink eaten...i.e Orange
  Juice
• The amount (either as in 1 cup of Orange Juice or
  1 cup of baked beans, or weigh using a kitchen
  scale as in 3 ounces of ground beef, or get the
  weight off of the package as in 1 ounce of BBQ
  potato chips
• Be as accurate as you can and be as honest as
  you can. Do not change your eating habits while
  recording your food intake.

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An Athletes Recommended Diet
Carbohydrates(60-65)
Proteins(12-15)
Fats(20-25)
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Assignment

• Dietary Anaylsis
• Record all the food you eat