The matchup last Friday night between Rockhurst and Blue Springs provided an exciting opening season game in high school football.
It was another classic showdown in a traditionally rich rivalry between the two schools. As I watched the game however, an unusually large number of players suffered from dehydration cramps.
Each year, prior to the beginning of practices, I preach to players and their families the importance of proper hydration. Athletes who participate in the fall sports of football, soccer, cross country, softball, golf and tennis need to begin the hydration process approximately four weeks prior to the onset of practices.
Temperatures and humidity levels can remain high up until October. It is discouraging to see the outcome in a contest be affected by the inability of players to remain in play due to dehydration and cramping.
The following 10 tips should be followed by athletes until the weather cools:
1. Drink according to a schedule based on an individual’ s fluid needs.
2. Drink before during and after practices and games.
3. Drink 17-20 ounces of water or sports drinks containing 6 to 8 percent carbohydrates, two to three ours before exercise.
4. Drink another 7-10 ounces of water of sport drink ten to twenty minutes before exercise.
5. Drink early. By the time you’ re thirsty, you’ re already dehydrated.
6. In general, drink at least 7-10 ounces of water of sports drink, every 10-20 minutes during exercise to maintain hydration. Remember to drink beyond your thirst.
7. Drink fluids based on the amount of sweat and urine loss.
8. Drink enough to replace any weight loss from exercise within two hours.
9. Drink approximately 20-24 ounces of sports drink per pound of weight loss.
10. Dehydration usually occurs with a weight loss of two percent or more of body weight.
It is crucial for all athletes to hydrate in preparation of any athletic contest. It is a real shame for any athlete to sit out during the key portion of a game due to heat cramps. It is just as important to be smart about your body’ s needs as it is to be smart about the game!
n I was unable to see the Chiefs’ third preseason game but it sounds like the defense went south. To look at the glass half full, I still think they can finish at 8-8 for the season.
n Everyone involved in high school sports deserves credit for all of their effort and time – fans need to get out and support them!
n My quote of the week is from Boston Celtics NBA Hall of Famer John Havlicek: “I set out deliberately to wear down the man covering me. I felt confident that when I was still relatively fresh, he was bound to be tiring. That time would give me an extra edge to break away for easy baskets and, in general, help my team’ s offense to take command of the game.”
