It Is Brutal Hot Outside Right Now!

Just a Friendly Reminder. . .

It is brutal hot outside right now.

CNN reports that the “heat index values” – how it feels outside – have been running over 125 degrees Fahrenheit in the worst areas. The heat index scale is designed to describe how intense heat feels, which includes factors such as humidity.

In working multiple camps this summer – the athletes have not been prepared for this heat. Most of you have already heard all of this, but now would be a nice time for a friendly reminder. As the athletic trainer for these camps, I am not nearly as active as the athletes. However, each day I have easily taken down a gallon of water and a few cups of some sports drink.

Here are some examples of stories that I have heard over the camps:

- Have you drank enough today? “I drank a lot of water. Two or three cups.”

- When’s the last time you have used the bathroom? “”First thing this morning.”

- Have you eaten anything? “I had a couple bananas.”

These are never good signs when it is six o’clock in the evening and people start cramping up during activity.

These are just a few symptoms for dehydration:

- Headache
- Fatigue
- Nausea
- Dizziness
- Decreases bathroom breaks
- Decreased sweating

If your body is telling you it is thirsty, you are already a little behind when it comes to hydration. Another great way to check your hydration levels is to check the color of your urine. Yes, it sounds pretty nasty, but it is an excellent way to take a quick measure of your hydration levels.

If your urine is pale like lemonade, that’s a sign of proper hydration. If it’s dark like apple sauce, you need more fluids. With proper hydration and a sound diet, most of the time, you will be in good shape.
Use a water bottle that you brought to be your guide through the process. For example – I carry around a half gallon container (yes I get made fun of) throughout the day. It serves as my reference for that days H20 intake. Plus, I would not always bank on water being in the dugout for every game in the summer.

This is information that you should have heard before this point in time. However, each year around this time, the athletes tend to struggle and need a little refresher.

Enjoy what is left of your summer and stay cool.

Chris Ham, MSA, ATC, CES
Athletic Trainer
Vanderbilt University Baseball

Are you coo-coo for coconut water?

Coconut water is all the rage right now and everyone, including Hollywood stars and some athletes, are going coo-coo over it. What’s the big draw? After tasting the Zico brand last week while on a road trip in California, I can honestly say it may not be the taste or the mouth feel. I truly am a coconut lover, but the slippery liquid with the off-coconut flavor isn’t something I could enjoy drinking—for pleasure, thirst or during exercise for hydration.

The health and nutrition claims certainly draw you in. The Zico brand label states Zico pure premium coconut water is, “A miracle of hydration and replenishment with 5 essential electrolytes (sodium, magnesium, calcium, phosphorus) and more potassium than a banana (Ok, true: 569mg vs. 560mg---but, really?) Zico assures rapid hydration and replenishment and has zero fat and cholesterol.” Not sure where the fat and cholesterol content factors in to its importance as a drink, other than to tell us that it does not contain any coconut oil.

Coconut water is the liquid inside young coconuts and for the first time, about 10 years ago, it was given the patent to bottle it in a way that preserves its nutrients—although they do vary among the fruit. That said, the calcium, phosphorus, magnesium are in very small amounts (30 mg calcium vs. 300 mg in 8oz of skim milk) and the potassium contained is about the same as in an equivalent amount of skim milk, as well. The high potassium content can lead to diarrhea and other GI issues, so not a great choice for athletes in intensive or endurance sports especially.
Zico is one coconut water that is enriched with sodium so it’s sodium content is about the same as an equivalent amount of skim milk or even Gatorade. From a rehydration standpoint, that is the biggest plus about the the Zico Coconut Water for use during or after exercise. Many of the other coconut waters on the market have too little sodium for them to be an effective rehydrator. Its sugar content is about the same as Gatorade so it’s low in sugar and in the right concentration for use during exercise.

There are no scientific published studies to back up the claims that it is a good sports drink. So don’t believe all you see or hear from Hollywood movie stars about a new drink or food..….it could be someone just going coo-coo for no reason at all.

Kim Larson, RD
Sports Nutrition Consultant
BaseballStrengthCoaching.com

Understanding Sports Drinks

Sports drinks are intended and were developed for use during sports, as the
name implies. Many people are confused about the role these drinks should
play in their lives as a beverage choice. Sports drinks should be used only
if an individual is participating in strenuous activity or sport that is
constant and lasts over an hour. For an activity lasting less than hour or
one that is not intense (walking the dog), water will meet hydration needs
just fine and the carbohydrate and electrolytes (sodium, potassium) provided
in the sports drink are not necessary. Sports drinks should not be consumed
unless you need them during exercise or immediately after exercise for
hydration. They are not a good beverage choice outside of that because
then they are just adding extra calories, in the form of sugar, that are not
being used. These extra sugar calories have no valuable nutrition and can
easily be stored as fat, if not burned. With obesity rates in children (as
well as adults) skyrocketing, the appropriate use of these drinks is
essential. If not used properly and judiciously they can promote excessive
calorie consumption, leading to high Body Mass Index numbers, overweight and
obesity.

Sports drinks are a great tool during long, high intensity workouts because
they provide a small amount of carbohydrates to fuel muscles along with
sodium and potassium for fast, effective hydration. The carbohydrates help
replenish the carbohydrate stores in the muscle (called glycogen) that are
being used to fuel the work of exercise. For the serious exerciser, these
carbohydrates help to delay the fatigue that happens when the muscles run
out of fuel, enhancing performance through longer and more effective
training. They also help keep blood glucose levels stable (optimal fuel
for the brain) which enhances mental focus, so that the athlete or fitness
buff are able to concentrate and perform at the highest level possible.

Sports drinks actually hydrate better than regular water even post exercise.
Individuals who sweat a lot or who are "salty" sweaters will benefit from
using a sports drink during and after exercise to replace the sodium and
potassium that are lost in sweat. They also stimulate thirst, as opposed to
water which does not, that encourages more fluid consumption to aid in
rehydration.

Because this is a multi-billion dollar industry today, it's important to
look past the marketing and choose the best sports drink, being armed with
good information. Look for one that is around 50 calories per 8 oz., which
supplies about 6-8 per cent carbohydrate.

Although sports drinks are effective during exercise and for hydration after
exercise, they are not adequate for recovery. Foods or fluids that are high
in carbohydrate, accompanied by a small amount of protein are a better
choice to jumpstart the muscle recovery process, after high intensity
exercise. Wholesome, nutrient rich choices will supply the vitamins,
minerals, phytonutrients and antioxidants active children and adults need
for good health. Some examples include: a peanut butter/jelly sandwich, low
fat fruit yogurt and fresh fruit, low fat chocolate milk, fresh fruit
smoothie and a handful of nuts, granola bar & stick of string cheese.

Kim Larson, RD, CD
Total Health
Contributor, BaseballStrengthCoaching.com