REMAIN HYDRATED TO PREVENT
INJURY
DR.Titto
Cherian
Faculty in Physical Education, Patriarch Ignatius Zakka-I
Training College, Puthencruz, Mahatma Gandhi University, Kerala.
Abstract
Drinking enough fluids is important to prevent
dehydration and keep your body functioning properly. But staying well hydrated
is also essential in order to prevent injuries and treat sickness. Staying well
hydrated not only reduces your chances of developing heat-related illnesses,
such as heat cramps and heat exhaustion, but it can also prevent injuries.
Muscle tissue is made up of about 75% water. Since water plays a part in the
proper functioning of muscles, joints and blood vessels, it makes sense that adequate
fluid is needed to prevent injuries. When dehydration occurs, a loss of
coordination and muscle fatigue can develop, both of which can lead to
injuries. Exercise, even small amounts of fluid loss can affect your athletic
performance, and exercising while dehydrated can increase your risk of
injuries.
Key words: Dehydration, heat cramps, heat exhaustion, muscle fatigue,
Introduction
Sport, whether recreational or competitive is now one of
the most widespread forms of physical activity in the world. People of all ages
with widely different conditions and aspirations undertake some kind of sport
for their physical, mental, social, and cultural well being and for their
health. Although the positive benefits of sports are clear, it can pose a risk
of injury. Therefore we should initiate to prevent injury by reducing possible
risk factors. (Renstrom, 1977). In
today’s age of health and fitness, more and more kids are involved in sporting
activities. Although being part of a football, soccer or Little League team is
an important rite of passage for many children, parents and their children
could be overlooking the importance of proper nutrition and body-conditioning
needed for preventing injuries on and off the playing field. Without proper
preparation, playing any sport can turn into a bad experience. There are
structural and physical developmental issues that need to be taken into
consideration before children undertake certain sports.
Highly competitive sports such as
football, gymnastics and wrestling follow rigorous training schedules that can
be potentially dangerous to an adolescent or teenager. The best advice for
parents who have young athletes in the family is to help them prepare their
bodies and to learn to protect themselves from sports related injuries before
they happen. Parents need to
work with their kids and make sure they receive the proper sports training.
Young athletes should begin with a slow jog as a general warm-up, followed by a
sport-specific warm-up. They should then stretch all the major muscle groups. Kids
need to be instructed in appropriate exercises for each sport to prevent
injuries. Proper nutrition and hydration are also extremely vital. While an
ordinary person may need to drink eight to 10 ounce glasses of water each day,
athletes need to drink even more than that for proper absorption and
perspiration. Breakfast should be the most important meal of the day. Also,
eating a healthy meal two to four hours before a practice or a game and another
within one to two hours after a game or practice allows for proper replenishment
and refuels the body.
Proper warm up,
stretching and strength-training exercises are essential for kids involved in
sports, but many kids learn improper stretching or weight-lifting techniques,
making them more susceptible to injury. Hydration is a key element to optimal
fitness. Teenage athletes should drink at least eight 8-ounce glasses of water
a day. Younger athletes should drink five to eight 8-ounce glasses of water. Sports
drinks are a good source of replenishment for those kids engaged in long
duration sports, such as track and field. But avoid sugar-loaded, caffeinated and
carbonated drinks. ( Timothy
Ray, 2014)
Summer is a time to be outside and get active. In fact,
each year, millions of people in the United States participate in summer sports
— from swimming, biking, and waterskiing to kayaking, rock climbing, and volleyball.
These sports are thrilling and fun for all ages, but come with risks that
sometimes lead to serious injuries. Doctors may describe concussions as
"mild" because they are usually not life threatening, but the effects
can be serious and you should know when to seek medical attention.
Stay hydrated
Sports injuries are often a sign of nutrition imbalance. Just
as proper physical techniques should be part of every athlete's safety routine,
maintaining adequate nutrition and hydration is also important. By following
basic nutrition and hydration tips, athletes can stay at peak performance
before, during, and after activity. Drink water before, during and after
exercise. Avoid carbonated, highly sugared and alcoholic beverages. If
exercising strenuously for more than an hour, drink liquids with electrolyte
replacements. One sure way to know if you're well-hydrated: clear urine. Hence
encourage your child to drink water before, during and after all physical
activity. ( Hergenroeder,1998).
Athletes must drink fluids to stay adequately
hydrated, as even a loss of 1 percent body weight can reduce athletic
performance. Water is a sufficient fluid for hydration. Athletes should consume
at least 16 ounces of fluid two hours prior to exercise, and 5 to 10 ounces
during exercise, taken every 15 to 20 minutes. Athletes should get into the
habit of weighing themselves before and after exercise to determine how much
water weight they lose through activity—and consume 16 to 24 ounces of water
for every pound lost. Sports drinks are appropriate for athletes involved in
endurance activities (e.g., marathon, triathlon) or stop-and-go sports (e.g.,
soccer, sprinting) to replace lost fluids, carbohydrates, and electrolytes. The
most effective sports drinks consist of 6 percent to 8 percent carbohydrates
(14 to 19 grams carbohydrates per 8 ounce serving). Diluting sports drinks
lowers the carbohydrate concentration, thus providing too few carbohydrates for
replenishing those lost.
Water is vital to
keep the body going, and this is especially true when you are active and
exercising. If you are exercising in heat or in sunny weather, it is especially
important to keep your body hydrated as dehydration can significantly reduce
mental and physical fitness.
Hydration should
begin before the exercise period. Drinking 16 ounces of water or a sports drink
is recommended one hour before exertion. Hydration should continue with 4-8
ounces of fluid every 15-20 minutes as long as exertion continues. The type of
fluid replacement depends on the duration of the event. Plain water is adequate
for events lasting less than one hour. However, for events that last more than
one hour or multiple bouts of exercise in the same day, the replacement fluid
should contain carbohydrates, sodium and potassium, which are standard
components of commercial sports drinks. Weighing oneself before and after
activity provides good feedback on the level of hydration. If the athlete is
lighter after an activity, then it is likely a fluid deficit has occurred and it's
necessary to replace the weight loss by drinking more during the next practice
to approximate sweat losses. An athlete who loses more than two percent to
three percent of body weight during exercise may be at a point of compromising
performance and physiological function. If the athlete gains weight after an
activity, then the quantity of rehydration fluid during activity should be
reduced. (Armstrong, 1996).
Hydration not only
involves providing the body with enough fluids to function during exercise but
also to prevent subsequent injuries and illnesses. Adequate fluid replacement
helps maintain hydration and, therefore, promotes the health, safety, and
optimal physical performance of individuals participating in regular physical
activity. Dehydration is
defined as a dynamic loss of body water or the transition from euhydration to
hypo-hydration, otherwise known as dehydration. During exercise, hypo-hydration
is associated with an increase in core body temperature and cardiovascular
strain and a decrease in stroke volume and serum sodium levels (Volpe, Kristen,
& Bland, 2009).
Conclusion
Dehydration
influences several aspects of exercise in a negative way. Rises in core
temperature, early fatigue, and decreased performance are some factors that are
present in a dehydrated athlete. Understanding the signs and symptoms of
dehydration and managing it early will stop any further injury or illness to
the athlete. Trainers’ and
physical Education teachers must promote hydration before exercise but must
also be knowledgeable of the signs and symptoms of dehydration in the event
that it occurs. Although water is the primary method of rehydration, sports
drinks can be incorporated before, during, and after exercise in order to
maintain fluid balance. Proper hydration during exercise is known to have
benefits that aid in athletic performance and preventing injuries. Overall
hydration is beneficial not only to exercise and athletic performance but also
physiologic functions.
References
Albert, C. (1998). Prevention of Sports Injuries,
Pediatrics, Volume 101 / Issue VI.
Anderson, et al., (2000). Climatic heat stress and the
exercising child and adolescent. Pediatrics, p106:1.
Armstrong, L. et
al., (1996). Medicine and Science in Sports and Exercise, 28(1):i-vii.
Brouns, Fred. (2002). Effect of high and low rates of
fluid intake on post-exercise rehydration.
International Journal of Sport
Nutrition and Exercise Metabolism, 12, 14-23.
Helen, C. (2002). American Journal of Preventive Medicine, Volume 23, Issue 1, Supplement 1, p.21–54.
Renstrom. (1977). Sports
Injuries: Prevention, Treatment and Rehabilitation, IVth
Edition; Lars Peterson, p.43
Volpe, Stella L., & Bland, Erica G. (2009).
Estimation of pre-practice hydration status of National Collegiate Athletic
Association division 1 athletes. Journal
of Athletic Training, 44(6), 624-629.
Wexler, RK. (2002). Evaluation and treatment of
heat-related illnesses. American Family Physician.p.65:11.
Comments
Post a Comment