Summer’s ending and high school athletes are beginning to think about the upcoming season.
That means it is time for these athletes to physically prepare for practices during the August heat. My biggest fear as a coach and athletic director was that an athlete would become dehydrated during a practice.
The following are tips for all fall athletes from band members to cross country teams.
1. Drink according to a schedule based on individual fluid needs.
2. Drink before, during and after practices and games.
3. Drink 17-20 ounces of water or sports drinks with 6 to 8 percent carbohydrates, two to three hours before exercise.
4. Drink another 7-10 ounces of water or sport drink 10-20 minutes before exercise.
5. Drink early! By the time you’re thirsty, you’re already dehydrated.
6. In general, every 10-20 minutes drink at least 7-10 ounces of water or sport drink to maintain hydration and remember to drink beyond your thirst.
7. Drink fluids based on the amount of sweat and urine loss.
8. Within two hours, drink enough to replace any weight loss from exercise.
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 of body weight or more.
The three types of drinks to avoid are drinks with carbohydrate concentrations of greater than 8 percent; fruit juices, sodas and sports drinks that have carbohydrates greater than 6 to 8 percent; and beverages containing caffeine, alcohol and carbonation.
I write about this topic every year with the hope that at least one high school athlete will benefit from the advice.
• I was out of town for the past two weeks and during that time, three important people involved in Eastern Jackson County sports passed away. The first was Susan Kubli, the wife of Coach Clyde Kubli. Coach Kubli has been one of the best baseball coaches in the area for over 40 years. As they say, behind every good man is a good woman. Mrs. Kubli was always a rock of support for Clyde and for all of those athletes he coached.
The second individual who passed away was a super athlete and great guy during the 1960s at William Chrisman, Tim Richardson. Tim was a great basketball and baseball player. He always had a smile on his face and was always willing to help someone in need.
The last who passed away was Bill Brewster, former Independence Parks and Recreation director. I wrote about him in an earlier article. He was a positive example for all that he came into contact with. I have a tremendous amount of sympathy for the families of all three. They all three played an important role in influencing the lives of many. They will be missed but will be fondly remembered.
• My quote of the week is from legendary Penn State coach Joe Paterno: “We need people who influence their peers and who cannot be detoured from their convictions by peers who do not have the courage to have any convictions.”
