Hydration
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August 25, 2010
Softball Tips - How to Reduce Brain Farts
You've probably seen games before where mental errors cost a team dearly. Just about every coach and player would like to reduce mental mistakes to increase their chance of success on the field.
Well, there's actually a very simple thing you can do…
Stay hydrated
Yup - that's it and it works! Did you know that your brain is comprised of water more than anything else? And did you know that your brain's function becomes impaired and/or reacts slower when you are dehydrated?
Impaired brain function is not a good thing when you need to make the right decisions quick or when you need to think on your feet during a play. Keeping your brain working at 100% by staying hydrated can help you reduce your chances of making costly mistakes.
As you can imagine, just a fraction of a second can be a big deal! It can be the difference between a safe call and an out call. It can be the difference between scoring and being gunned down at the plate. It can be the difference between getting a hit or not getting a hit. You get the idea…
Have you heard that saying, "Softball is a game of inches?"
How many inches does a ball travel in a fraction of a second? Well, let's see…
According to those online conversion sites, 50 mph translates to 73.3 feet per second. This means that in 1/100 of a second, a ball thrown at 50mph travels almost 8.8 inches! So if even if your dehydration only slowed your brain processing down by 1/100th of a second, it could most certainly mean the difference between hitting a ball solidly for a base hit and shanking and/or missing the ball completely.
All that just because you didn't drink enough fluids during the day! What a simple change to make to improve your chances of success on the field.
Pretty cool huh?
Want to learn more useful nutrition secrets to help you…
? Fuel your body with the right stuff
? Enhance your softball performance
? Keep your energy up through long tournament weekends
? Prevent fatigue and injury
? Stay sharp on the softball field
and… take your game to the Next Level!
You've probably seen games before where mental errors cost a team dearly. Just about every coach and player would like to reduce mental mistakes to increase their chance of success on the field.
Well, there's actually a very simple thing you can do…
Stay hydrated
Yup - that's it and it works! Did you know that your brain is comprised of water more than anything else? And did you know that your brain's function becomes impaired and/or reacts slower when you are dehydrated?
Impaired brain function is not a good thing when you need to make the right decisions quick or when you need to think on your feet during a play. Keeping your brain working at 100% by staying hydrated can help you reduce your chances of making costly mistakes.
As you can imagine, just a fraction of a second can be a big deal! It can be the difference between a safe call and an out call. It can be the difference between scoring and being gunned down at the plate. It can be the difference between getting a hit or not getting a hit. You get the idea…
Have you heard that saying, "Softball is a game of inches?"
How many inches does a ball travel in a fraction of a second? Well, let's see…
According to those online conversion sites, 50 mph translates to 73.3 feet per second. This means that in 1/100 of a second, a ball thrown at 50mph travels almost 8.8 inches! So if even if your dehydration only slowed your brain processing down by 1/100th of a second, it could most certainly mean the difference between hitting a ball solidly for a base hit and shanking and/or missing the ball completely.
All that just because you didn't drink enough fluids during the day! What a simple change to make to improve your chances of success on the field.
Pretty cool huh?
Want to learn more useful nutrition secrets to help you…
? Fuel your body with the right stuff
? Enhance your softball performance
? Keep your energy up through long tournament weekends
? Prevent fatigue and injury
? Stay sharp on the softball field
and… take your game to the Next Level!
HYDRATION
Don't forget the water!!
By Todd Bradley
Hydration is one of the single most important factors in performing at your best level. Proper hydration in preparation and during racing & training will improve athletic performance and reduce the potential for thermal injury and speed recovery.
When you work up a sweat ... you work up a thirst. Why? It's your body's way of telling you to replace those fluids lost in sweat. Unfortunately, the thirst mechanism is like that little red warning light that goes off in your car - it indicates a problem only after it has already developed.
"Even when fluids are readily available, most people only replace 1/2 to 2/3 of their sweat losses," explains Bob Murray, Ph.D. of the Gatorade Exercise Physiology Laboratory.
"People don't drink enough because too often they rely on thirst to tell them how much to drink. However, thirst is not an accurate measure of your fluid needs. By the time people become thirsty, they already are slightly dehydrated. It is best to drink until thirst is quenched and then drink several more gulps."
What to Drink Before Activity and Exercise
Ideally, you should be fully hydrated when you begin your activity or exercise. Approximately two hours prior to physical activity, you should drink at least two cups (16 ounces) of fluid.
Many sports drinks accomplish this and unlike water, they quickly replace fluids and electrolytes that are lost in sweat while providing energy to working muscles.
During Activity and Exercise
For optimal performance in a workout, all sweat/fluid lost during activity should be replaced. The goal is to replace fluids during the activity, but fluid consumption after exercise is also important. According to the American College of Sports Medicine (ACSM), a general guideline during physical activity is to drink 20-40 ounces per hour of a cool, palatable, non-carbonated beverage. More practically, drink 5-10 ounces of fluid every 15-20 minutes. A helpful hint: an ounce equals approximately one "gulp".
"Research shows that fluids that are flavored, lightly sweetened and contain some sodium help stimulate voluntary drinking, more so than water alone. Besides enhancing flavor, the use of carbohydrates as the sweetening agent can also help active persons maintain their physical performance," explains Dr. Murray. Dr. Murray advises against carbonated or caffeinated drinks or drinks with too much sugar (e.g., fruit juices). Fruit juices or non-diet soft drinks have approximately twice the amount of sugar of sports drinks, and if consumed during active occasions, can slow absorption and can cause cramping or stomach aches.
After Activity and Exercise
Diligent fluid replacement practices after workouts can have an enormous impact on your recovery time and subsequent performance. Drink at least two cups per one pound of body weight lost during activity
Experiment while you exercise to determine how much fluid you can tolerate. It's important to remember to replace fluids as you go instead of letting fluid replacement needs accumulate until after exercise.
Hydration is always good
Research indicates that when you're active, you should drink at least 10-12 cups (80-96 ounces) of fluid a day. Two quarts of fluid per day is a bare minimum. Many physically active people lose more than five quarts of fluid each day, and some individuals will require in excess of 10 quarts.
Hydration Tips
1) Drink on a schedule, not just when thirsty.
2) When you feel thirsty, you've already lost important fluids & electrolytes and may be dehydrated.
3) Drink fluids before, during & after exercise.
4) Take a squeeze bottle filled with a sports drink or water to your workout.
5) Check your hydration status: A clear light-colored urine means you're well hydrated.
By Todd Bradley
Hydration is one of the single most important factors in performing at your best level. Proper hydration in preparation and during racing & training will improve athletic performance and reduce the potential for thermal injury and speed recovery.
When you work up a sweat ... you work up a thirst. Why? It's your body's way of telling you to replace those fluids lost in sweat. Unfortunately, the thirst mechanism is like that little red warning light that goes off in your car - it indicates a problem only after it has already developed.
"Even when fluids are readily available, most people only replace 1/2 to 2/3 of their sweat losses," explains Bob Murray, Ph.D. of the Gatorade Exercise Physiology Laboratory.
"People don't drink enough because too often they rely on thirst to tell them how much to drink. However, thirst is not an accurate measure of your fluid needs. By the time people become thirsty, they already are slightly dehydrated. It is best to drink until thirst is quenched and then drink several more gulps."
What to Drink Before Activity and Exercise
Ideally, you should be fully hydrated when you begin your activity or exercise. Approximately two hours prior to physical activity, you should drink at least two cups (16 ounces) of fluid.
Many sports drinks accomplish this and unlike water, they quickly replace fluids and electrolytes that are lost in sweat while providing energy to working muscles.
During Activity and Exercise
For optimal performance in a workout, all sweat/fluid lost during activity should be replaced. The goal is to replace fluids during the activity, but fluid consumption after exercise is also important. According to the American College of Sports Medicine (ACSM), a general guideline during physical activity is to drink 20-40 ounces per hour of a cool, palatable, non-carbonated beverage. More practically, drink 5-10 ounces of fluid every 15-20 minutes. A helpful hint: an ounce equals approximately one "gulp".
"Research shows that fluids that are flavored, lightly sweetened and contain some sodium help stimulate voluntary drinking, more so than water alone. Besides enhancing flavor, the use of carbohydrates as the sweetening agent can also help active persons maintain their physical performance," explains Dr. Murray. Dr. Murray advises against carbonated or caffeinated drinks or drinks with too much sugar (e.g., fruit juices). Fruit juices or non-diet soft drinks have approximately twice the amount of sugar of sports drinks, and if consumed during active occasions, can slow absorption and can cause cramping or stomach aches.
After Activity and Exercise
Diligent fluid replacement practices after workouts can have an enormous impact on your recovery time and subsequent performance. Drink at least two cups per one pound of body weight lost during activity
Experiment while you exercise to determine how much fluid you can tolerate. It's important to remember to replace fluids as you go instead of letting fluid replacement needs accumulate until after exercise.
Hydration is always good
Research indicates that when you're active, you should drink at least 10-12 cups (80-96 ounces) of fluid a day. Two quarts of fluid per day is a bare minimum. Many physically active people lose more than five quarts of fluid each day, and some individuals will require in excess of 10 quarts.
Hydration Tips
1) Drink on a schedule, not just when thirsty.
2) When you feel thirsty, you've already lost important fluids & electrolytes and may be dehydrated.
3) Drink fluids before, during & after exercise.
4) Take a squeeze bottle filled with a sports drink or water to your workout.
5) Check your hydration status: A clear light-colored urine means you're well hydrated.
