Fenter Physical Therapy and Arkansas Sports Performance Center
Present
The 1st Annual East Arkansas Speed & Agility Camp
West Memphis High School Fieldhouse or Marion High School Fieldhouse
June 3rd 9:00 AM – 3:00 PM June 4th 9:00 AM – 3:00 PM
Our 1 Day Camp Includes:
Teaching: Testing:
First-Step Acceleration 10/20/40 yard dash timing
Top-End Speed Pro Agility timing
Running Form L-Drill Timing
Agility & Change of Direction
Standing Broad Jump
Power Training Vertical Jump
Bench Press (max reps)
Lunch @ T-Shirt Included
$50.00
Pre-Register online: West Memphis Camp
Marion Camp
Or @ 8:00 AM the day of the camp
For Questions or Further Information Call:
870-739-8686
Fenter
Physical
Therapy, LLC
STRENGTHENING THE DELTA
Tuesday, May 18, 2010
Friday, May 7, 2010
Hydration for the Athlete
This is the first article from our new Sports Nutritionist, Katie Rhodes. As the weather gets hotter, it becomes more & more important to monitor hydration if you are an active person.
Hydration
“Why is hydration important for me?”
The more I talk with athletes, the more I realize how little they know about hydrating themselves properly. You drink when you are thirsty, when you work out, when trainers/coaches tell you to, and you usually drink what you see others drinking or what you are told to drink. But do you really know why it is so important? In this month’s review my goal is to make you, the athlete, a believer in hydrating yourself for health and better performance.
Having the right balance of fluids in your body is essential to prevent dehydration, overhydration, and overheating. It is also essential in order for your body’s metabolism to function at its best.
• Your body is made up of 55-60% water
• Around 70% of your muscles are made up of water, one of the reasons proper hydration is important for athletes.
Protein and carbohydrate concentration in muscles and electrolyte content in your body affect how much water you need. Since athletes should consume greater amounts of carbohydrate than non-athletes, maintain adequate protein needs, and work to keep their electrolytes in balance, fluids are crucial. This is because the greater these components are in your body and muscles, the more fluids you need to allow your body to function accordingly.
Dehydration can occur when fluids are not replaced when they are lost through excretion, sweat, and respiration. Failing to maintain water balance has many consequences including:
• cramps
• heat exhaustion
• heat stroke
• physiological changes that affect performance
Although not common, athletes can overhydrate. Overhydration leads to hyponatremia, when you have low sodium content in your body. This electrolyte balance is crucial for your nervous system and muscles to function and when the salt balance is diluted by water, water intoxication can take place.
Preventing dehydration and overhydration is critical to top athletic performance and can be prevented by knowing your individual hydration needs.
• Look at your urine color. If it is a very pale yellow color of lemonade, then you are hydrated.
• Weighing yourself before and after exercise can help you determine how much fluid you lose during activity. Replacing 16 ounces of fluid with every pound lost while exercising is a good rule of thumb.
• If you are exercising at high intensity for an hour or more, fluids + carbohydrate or fluids that include carbohydrates are recommended to hydrate and replace glycogen stores (these stores provide you the energy to perform).
• If consuming sports drinks or food during this intensity, be sure it contains some sodium.
A Sports Nutritionist can help you assess how much fluid you should consume and when, making this a more reliable way to plan hydration since everyone has individual needs.
So where do you go from here?
• Be aware of how much you drink.
• Figure out your sweat loss per hour and replace fluids during exercise.
• Sports drinks are great for intense activity lasting an hour or more.
• Eat your fluids. Fruits and vegetables are a source of fluid and they offer a host of other benefits.
If you would like to schedule a personal nutrition visit with Katie, call 501-539-3278 or email her: katie@arsportsperformance.com
Hydration
“Why is hydration important for me?”
The more I talk with athletes, the more I realize how little they know about hydrating themselves properly. You drink when you are thirsty, when you work out, when trainers/coaches tell you to, and you usually drink what you see others drinking or what you are told to drink. But do you really know why it is so important? In this month’s review my goal is to make you, the athlete, a believer in hydrating yourself for health and better performance.
Having the right balance of fluids in your body is essential to prevent dehydration, overhydration, and overheating. It is also essential in order for your body’s metabolism to function at its best.
• Your body is made up of 55-60% water
• Around 70% of your muscles are made up of water, one of the reasons proper hydration is important for athletes.
Protein and carbohydrate concentration in muscles and electrolyte content in your body affect how much water you need. Since athletes should consume greater amounts of carbohydrate than non-athletes, maintain adequate protein needs, and work to keep their electrolytes in balance, fluids are crucial. This is because the greater these components are in your body and muscles, the more fluids you need to allow your body to function accordingly.
Dehydration can occur when fluids are not replaced when they are lost through excretion, sweat, and respiration. Failing to maintain water balance has many consequences including:
• cramps
• heat exhaustion
• heat stroke
• physiological changes that affect performance
Although not common, athletes can overhydrate. Overhydration leads to hyponatremia, when you have low sodium content in your body. This electrolyte balance is crucial for your nervous system and muscles to function and when the salt balance is diluted by water, water intoxication can take place.
Preventing dehydration and overhydration is critical to top athletic performance and can be prevented by knowing your individual hydration needs.
• Look at your urine color. If it is a very pale yellow color of lemonade, then you are hydrated.
• Weighing yourself before and after exercise can help you determine how much fluid you lose during activity. Replacing 16 ounces of fluid with every pound lost while exercising is a good rule of thumb.
• If you are exercising at high intensity for an hour or more, fluids + carbohydrate or fluids that include carbohydrates are recommended to hydrate and replace glycogen stores (these stores provide you the energy to perform).
• If consuming sports drinks or food during this intensity, be sure it contains some sodium.
A Sports Nutritionist can help you assess how much fluid you should consume and when, making this a more reliable way to plan hydration since everyone has individual needs.
So where do you go from here?
• Be aware of how much you drink.
• Figure out your sweat loss per hour and replace fluids during exercise.
• Sports drinks are great for intense activity lasting an hour or more.
• Eat your fluids. Fruits and vegetables are a source of fluid and they offer a host of other benefits.
If you would like to schedule a personal nutrition visit with Katie, call 501-539-3278 or email her: katie@arsportsperformance.com
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