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Printer Safe VersionEducate The Players About HydrationYour body is a complex machine, much
like a car, or a computer. If one tiny
part of your computer doesn't work, the
entire machine breaks down. You might
notice Mom or Dad listening to the
sounds your car makes, checking for
sounds that aren't normal. It's really
easy to find problems with objects you
can see in front of you, but what about
your own body? You have to learn to
feel for different little problems,
before they become big problems. More
importantly you have to learn to avoid
problems.
Here's a question for you, when should
you drink? During a game, before a
game, or after a game? The answer to
this sneaky question is simply, all of
the above. This is why :
Your
body, like a car, has many systems that
work together. In your car the engine
is what propels the car. We also use
the heat from the engine to warm the
car in the winter months, by blowing
its heat into vents.
Water has
many functions, just like your car
engine. It's a cooler, a conductor, and
a cleaner.
When your body
temperature rises too much there are
cells in your body that can die. This
doesn't mean you die, but it can cause
different parts of your body to stop
working properly. This means you can
get really tired and sometimes really
sick. So your body, being as smart as
it is, expels water through sweat. The
sweat coats the skin, and helps you
cool down. In ice hockey, you sweat
when you're working, and when you sit
on the bench you get chilly sometimes.
That's the body doing its job.
Endurance athletes, like long distance
runners, can lose up to 7 pounds of
water this way in one training session!
Sweat sounds like a great invention
doesn't it.
Did you ever notice,
that sweat has a taste? It tastes like
salt doesn't it. That's exactly what it
is! So why is salt important. This is
where things get really complicated.
Remember we said your body is like a
car. This how they're
similar.
The gas pedal is your
brain, your muscles are like your car
engine, and the wheels are your legs.
You know how a car works, right. The
gas pedal gets pushed down, and that
makes the engine work harder. When the
engine roars the wheels go faster, and
so does your car. Lets apply this to
our body.
Your brain tells the muscles in
your legs get going guys there's the
puck. Your muscles start to work hard
and your legs move faster.
Here's where water comes in,
with its buddy salt. For the message to
get from your brain to your muscle you
need salt to play the piano for you,
except the piano is your nerve. Sound
funny? Look at this.
This is what the Nerve wall
looks like when you're on the couch
chilling out.
+ + + + +
+ <= Salt
= = = = = = <=
Nerve wall
- - - - - - <=
Potassium (found in bananas)
This is what happens when you
play roller hockey.
+ -
+ + + + +
+ - + + + +
+ + - + +
= = = = = =
= = = = = =
= = = = = =
- + - - - -
- - + - - -
- - - + - -
You can see salt and Potassium
(found in bananas) switch places. This
is the signal travelling through your
nerves and getting to your muscles.
With out water, the signal can't move
forward because water is the liquid the
salt sits in. Water is like a copper in
your computer wires. So why is this
important? If the signal can't get to
the muscle, your leg won't move. Normal
nerve impulses reach speeds of 300 feet
per second! With less salt and water
the signal moves slower and as a result
so do your muscles.
When your muscles do move, like
a car, the produce waste, or exhaust.
We call it LACTIC ACID. Lactic acid is
very bad. This is what produces a
cramp, or a side stitch. It's also the
burning feeling in your legs, to clean
it out. Your muscles need a sweeper,
called Oxygen. Oxygen is like Mom; it
cleans up your lactic acid, which is
much like your spilt milk or YOUR TOYS
(You should thank mom for all her hard
work maybe dad too.)
Where do find Oxygen? In the
air and also in water! The oxygen will
take the burning felling out of your
legs and you can skate faster, and for
a longer period of time.
With all this new information,
what do you do?
* Drink all day, don't chug
it but sip on it all day.
* Clean your water bottle regularly;
don't get sick from floating green
stuff.
How do you know if you're
drinking enough?
Your urine should be clear;
this means your not losing any vitamins.
* Salty water or sports drinks are
absorbed faster, ITS TRUE.
Which sports drinks do I use?
* Don't confuse Carbo
loaders with Thirst quenchers. You want
thirst quenchers.
* The difference is Carbo's are
complex carbohydrates and take longer
to absorb.
* Gatorade, All Sport, and Power Aid
are all very common; they provide Salt
(Sodium) and Potassium in them.
Together the chemicals make up what are
called electrolytes. But these
commercial drinks are also very
high in sugar. TOO MUCH SUGAR IS BAD!
It can spike insulin levels causing you
to feel slow and tired.
* If you're going to use these
DILUTE them 50% it will make the drink
more effective, more absorptive. For
mom and dad this will save you some
cash.
* My personal preference is a
product called EXTRAN. It's less
commercial and produced more for
athletic demand rather than tastiness.
It's hard to find though.
* For really hot days and
tournaments, here's a secret from the
Nordic ski world. Wringers lactate, can
be consumed orally, yes its safe, but
it tastes horrible! We use this to get
a fluid absorbed almost instantly,
during long races, e.g. 50km. You can
dilute it, mix it with juice. Bottom
line it has the essentials.
* STAY AWAY FROM CAFFINE &
CARBONATION. Caffeine is a diuretic, it
will dehydrate you, carbonation is
muscle poison, and it crowds your blood
enabling your blood to send Oxygen to
your muscles.
Heat Illness
The
questions are quickly arising after
three instances of heat related
illness. In a single Week three
different goaltenders were pulled from
the floor with obvious signs of heat
illness. Though many people are
qualified in First Aid at our events
those parents who are not tend to feel
helpless and afraid.
In an attempt to ease some
fears, the following is to act as a
general guide to recognising and
treating heat exhaustion. This is not a
medical manual; however all the
information has been taken from an
abundance of sources including the
Standard First Aid Manual (St John's
Ambulance, 1994).
The general category of heat
illness, is just that. Heat illness
divides itself into many
categories:
* Heat Cramps
* Heat Exhaustion
* Heat Stroke
All of the
above are caused by:
* The bodies failure to maintain a
standard temperature of 37 C
* Over exposure to hot conditions (
a hockey rink in July)
* LACK OF FLUIDS!!!!!
* Intense exercise in a hot
environment.
What are the signs
of heat illness?
Heat cramps are
self explanatory. The person will show
excessive sweating, and may complain of
painful muscle cramps in legs and
abdomen.
You can help them by moving them to a
cool environment to rest, and give them
water.
If the pains continue seek medical
attention.
Heat exhaustion is a little more
serious but not life threatening.
Symptoms of shock may begin to show.
They include:
* Excessive sweating
* Cold clammy pale skin ( shivers)
* A feeling of weakness and rapid
pulse.
* Rapid shallow breathing
* Vomiting
* Loss of consciousness
Common questions to ask the person, 'do
you feel'
* Dizzy
* Nauseous
* Cramping
* Do you have blurred vision
* Do you have a headache
To aid place the person in a cool
place, remove excessive clothing (if
you are not the parent of the child
please be aware of the child's gender.
A person of the same gender to aid you
will be not only helpful but also
eliminate a risk of misinterpreted
behaviour.)
Rest the person
with their feet and legs elevated.
Loosen tight clothing at the neck and
the waist.
Water is essential;
the water bottle doesn't leave their
hand for the rest of the night. If the
person is vomiting, place the person on
their SIDE to allow for a clear air
way.
The next stage is extremely serious. It
is life threatening.
Heat stroke branches off into two
subgroups:
* Classic
* Exertional
Classic heat stroke occurs when the
body's temperature gauge fails. Raising
the body's temperature rapidly above 40
C.
Extertional occurs as a result of
physical exhaustion in high temperature
environments.
The symptoms include the
following:
* Rapid full pulse
* Sweaty skin
* Noisy breathing
* Vomiting
* Restlessness
* Convulsions
* Unconsciousness
Check the following questions:
Do you feel dizzy or nauseous? Do you
have a headache?
If the answers are yes there is heat
illness, if the above symptoms are
prevalent, the person needs medical
attention immediately.
While waiting for medical attention
move the person to a cool environment.
Remove excessive clothing, and place
cool wet sheets over top of them.
CLEAR THE AIR WAY in case of
vomiting.
The First Aid personnel on hand at the
arena are certified, and they know this
information well. Help them, help your
child.
Standard First Aid courses are offered
through St John's Ambulance.
This article is meant to be a guide, to
promote awareness and to ease the fears
of those who may have questions.
Your children are safe in our program,
we are prepared and we are
knowledgeable.
You can help by ensuring proper
hydration in your children.
Keep your stick on the floor, and drink
LOTS!
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