Hydration

  • Hydration, Performance

    Navigating Fluid Balance in Soccer: Striking the Right Hydration Play

    Soccer is not just a game of stamina, strategy, and skill; it’s also a challenge of maintaining proper hydration across different climates, sexes, and positions on the field. In the seemingly endless pursuit of peak performance, managing fluid balance is a key player that often gets sidelined.

    A recent study by Sebastiá-Rico et al. has shed light on this very subject — hydration amongst soccer players — with some fascinating insights relevant to athletes everywhere.

    Fluid Intake: The Midfield Battle

    The article presents a stark reminder that many soccer players simply aren’t drinking enough. Despite not exceeding a 1.5% body mass loss, both male and female players didn’t hit the recommended fluid intake rates. This becomes especially crucial in the unforgiving heat of summer sessions, which unsurprisingly see a hike in weight loss, fluid intake, and sweat rates (SR).

    For optimal fluid balance in soccer players it's important to consider all the factors such as environment, gender and age.

    What’s even more intriguing is that differences emerged not only with the seasons but also between genders and ages. The younger male athletes (U23-21) seemed to experience greater dehydration compared to females and younger players (U19-17), showcasing that there’s no one-size-fits-all approach to hydration.

    The Winter Whistle: A False Sense of Security?

    When winter rolls around, players might breathe a sigh of relief as the cooler temperatures seem to reduce their sweat output. However, Sebastiá-Rico et al. found that despite a lower SR under the chill, soccer players had greater dehydration levels. This paradox is due to the increased concentration of sodium in sweat and a decreased thirst response during cold weather.

    This unexpected twist on the pitch calls for athletes to consciously adapt their hydration strategies year-round, rather than simply following the cue of their own thirst.

    Gender Dynamics on the Field

    For optimal fluid balance in soccer players it's important to consider all the factors such as environment, gender and age.

    Though the competitive drive in soccer is gender-neutral, hydration strategies may not be. The study’s findings emphasize that male players typically show higher SR and correspondingly higher dehydration compared to female players. The complex interplay of physiological differences and varying body sizes necessitates a tailored hydration game plan.

    Mapping the Playbook for Hydration

    Dehydration does more than just drain energy; it can significantly increase the risk of soft tissue injuries. This is where electrolytes come into the strategy—adding them to your beverages isn’t just about quenching thirst; it’s optimizing fluid absorption.

    For soccer players reading this, the key takeaway is clear: Do not solely depend on your thirst to tell you when to drink. Keeping ahead of your hydration needs before, during, and after the game is as critical as any tactical play your coach draws up.

    Consider these questions to refine your personal hydration strategy:

    • How does your fluid intake change with the seasons?
    • Are you factoring in sweat rate differences due to environmental conditions?
    • Have you considered using electrolyte-enhanced drinks in your regimen?

    Your body is your most valuable asset on the field, and just like any match, preparation and planning are vital. Keep an eye on your urine specific gravity (USG) levels if possible or at least urine color at a minimum, and be proactive about drinking fluids consistently throughout your training and matches.

    Remember, staying on top of your hydration can be the difference between hitting the back of the net or being sidelined. Drink smartly and play hard!

    Study referenced: click here

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  • Caffeine, Hydration, Performance, Wellness

    Brewing Success: Impact of Coffee On Athletic Performance

    While rigorous training and a well-balanced diet play pivotal roles, there’s one ally that often goes unnoticed – coffee. Beyond its comforting aroma and rich flavor, coffee contains caffeine, a natural stimulant that can significantly impact athletic prowess. Within many sports, soccer especially, coffee has become a part of the culture and is essentially a requirement to keep available. In this blog post, we’ll explore the nuances of coffee consumption for athletes, shedding light on the optimal caffeine concentration, timing, and potential pitfalls.

    Understanding Coffee Caffeine Concentration

    Not all cups of coffee are created equal, and understanding the caffeine concentration is key for athletes aiming to harness its benefits. The amount of caffeine can vary depending on factors such as the type of coffee bean, brewing method, and serving size. Espresso, for example, tends to have a higher caffeine concentration compared to drip coffee. Athletes should be mindful of these variations and experiment to find the brew that works best for them. A simple Google search can give a close idea of the caffeine concentration of your favorite brew.

    Form of Caffeine and Absorption

    The form in which caffeine is consumed can also impact its absorption in the body. While coffee is a popular choice, other sources of caffeine, such as energy drinks or supplements, exist. Studies suggest that caffeine from coffee may have different absorption rates compared to synthetic sources. Generally speaking, ranking from fastest to slowest absorption based on the source it tends to go; gum, liquid, capsule/supplement. Athletes should explore different forms to find what suits their body and training regimen.

    Unlock athletic prowess with the perfect brew! Discover the science behind coffee for peak performance. Your guide to success awaits.

    Optimal Caffeine Targets

    The benefits of caffeine kick in at specific dosage levels. Research indicates that an optimal range for performance enhancement is around 3-6mg of caffeine per kilogram of body weight. Athletes should calculate their ideal dosage within this range and tailor their coffee consumption accordingly. For example, an athlete weighing 175 pounds would look for caffeine consumption of around 240 to 480 milligrams. An average 8oz cup of coffee generally has ~100mg of caffeine in it as well for reference.

    Timing is Key

    The timing of coffee intake can make or break its impact on athletic performance. To maximize the benefits, athletes are advised to consume coffee approximately 60 minutes before engaging in physical activity. This timeframe allows for peak caffeine levels in the bloodstream during the workout, enhancing alertness and endurance.

    No Dehydration Worries

    Unlock athletic prowess with the perfect brew! Discover the science behind coffee for peak performance. Your guide to success awaits.

    Contrary to popular belief, moderate coffee consumption does not lead to dehydration. As long as athletes maintain a balanced fluid intake, coffee can be included in their hydration strategy. It’s essential to note that excessive caffeine intake may have diuretic effects, so moderation is key. This excessive intake level though is unlikely to be consumed during typical consumption. So, unless you’re drinking straight out of the pot with unlimited refills this likely won’t be a concern.

    Caffeine’s Half-Life

    Understanding the half-life of caffeine is crucial for athletes planning their coffee intake. With a half-life of approximately 6 hours, it’s advisable not to consume coffee too late in the day, especially for those sensitive to caffeine. Late-afternoon or evening coffee may interfere with sleep patterns, affecting recovery and overall performance the next day due to obstructed sleep. Understandably though for later games, late caffeine intake may be unavoidable. That’s ok! What’s important is make sure that on regular training or off days to avoid that late consumption to maximize sleep recovery.

    Jitters and Individual Variability

    While many athletes benefit from coffee, some individuals may experience increased jitters, especially if they are nervous or overly sensitive to caffeine. It’s essential to recognize individual variability and listen to your body. If jitteriness becomes a concern, adjusting the dosage or timing may help mitigate these effects.

    Not a One-Size-Fits-All Solution

    It’s important to recognize that not every athlete responds positively to coffee consumption. Individual differences in genetics, tolerance, and personal preferences play a role. Athletes should listen to their bodies and assess how coffee impacts their performance. If the benefits aren’t evident, exploring alternative strategies for energy and focus may be worthwhile.

    Conclusion

    Coffee, with its caffeine content, can be a valuable tool in an athlete’s arsenal for enhancing performance. By understanding the nuances of caffeine concentration, optimal dosage, timing, and potential pitfalls, athletes can tailor their coffee consumption to suit their individual needs. Remember, the key is to experiment, listen to your body, and find what works best for you. So, brew that cup of success and elevate your athletic performance to new heights!

    Study referenced: click here

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  • Carbs, Energy, Fat, Hydration, Macronutrients, Meal Timing, Performance, Protein

    Fueling Your Performance: A Sports Dietitian’s Guide to Pre-Training and Competition Nutrition

    There are a lot of questions that come up working with athletes but one of the most common questions I hear is, “What should I eat before training or competition?” The answer isn’t one-size-fits-all, as individual needs vary based on factors like sport type, intensity, and personal preferences. However, there are some fundamental principles to guide athletes in making wise pre-training nutrition choices before hitting the field, court, or track.

    Understanding the Importance of Pre-Training Nutrition

    Proper pre-training nutrition is crucial for athletes as it provides the necessary energy to sustain performance, enhances focus and mental clarity, and aids in preventing fatigue and muscle cramps. The key is to strike a balance between carbohydrates, protein, and a fats.

    Carbohydrates: A Primary Energy Source

    Carbohydrates are the body’s preferred energy source during high-intensity exercise and activities. Consuming carbohydrates a few hours before training or competition helps replenish glycogen stores, the body’s stored form of energy. Opt for items such as breads, rice, oats, pasta, bananas, potatoes.

    Actionable Takeaway: Consume a carbohydrate-rich meal 3-4 hours before exercise. Include a variety of whole foods like sweet potatoes, pasta, and fruits.

    Master pre-training nutrition: balance carbs, protein, fats; hydrate; time meals wisely. Optimize performance with tailored strategies.

    Protein: Building Blocks for Muscle Repair

    Protein is essential for muscle repair and recovery. Including a moderate amount of protein in your pre-exercise meal can help reduce muscle damage and support overall performance. At this time period though it really helps from a fullness standpoint. Protein can be very filling and helps ensure your stomach isn’t growling one minute into the game. Lean sources such as chicken, turkey, tofu, or fish are excellent choices.

    Actionable Takeaway: Add a protein source to your pre-training meal. Examples include grilled chicken with quinoa, Greek yogurt with fruit, or a smoothie with protein powder and berries.

    Fats: A Source of Sustained Energy

    While fats take longer to digest, they can provide a sustained energy source, in particular for endurance athletes and those following a lower carb diet. Including some fats like avocados, nuts, and olive oil in your pre-training meal, but keep portions moderate to avoid feeling sluggish due to the increased digestion time.

    Actionable Takeaway: Incorporate a small amount of fats into your pre-exercise meal. For instance, add avocado slices to a turkey sandwich or sprinkle nuts on top of yogurt.

    Hydration: The Foundation of Performance

    Hydration is often overlooked but is a fundamental aspect of pre-exercise nutrition. Even mild dehydration can negatively impact performance, causing fatigue, decreased concentration and increased soft tissue injury risk. Aim to drink water consistently throughout the day and increase your fluid intake in the hours leading up to exercise.

    Actionable Takeaway: Stay well-hydrated by sipping water throughout the day. In the 2-3 hours before exercise, consume 16-20 ounces of water, and an additional 8-10 ounces 20-30 minutes before starting.

    Pre-Training Timing: When and How Much?

    Master pre-training nutrition: balance carbs, protein, fats; hydrate; time meals wisely. Optimize performance with tailored strategies.

    The timing and quantity of your pre-exercise meal are critical. Eating too close to exercise can lead to discomfort, while consuming too little may leave you feeling fatigued. A general guideline is to eat your last full meal 3-4 hours before exercise and a smaller snack 30-60 minutes before.

    Actionable Takeaway: Experiment with timing to find what works best for you. Aim for a larger meal 3-4 hours before and a smaller snack 30-60 minutes prior to training or competition.

    Individualization: Listen to Your Body

    While these general guidelines provide a foundation, individualization is key. Pay attention to how your body responds to different foods and timing. Some athletes may prefer a larger meal closer to the event, while others may feel better with a more extended period between eating and exercising.

    Actionable Takeaway: Keep a nutrition journal to track your pre-exercise meals and performance. Adjust your approach based on how your body responds.

    Common Pitfalls to Avoid

    In the quest for optimal pre-training nutrition, athletes should be aware of common pitfalls that can hinder performance:

    1. Overeating: Consuming too much food, especially high-fat or high-fiber options when not used to it, can lead to discomfort and sluggishness during exercise.
    2. Underestimating Hydration Needs: Inadequate hydration can impair performance and hinder recovery. Pay attention to your fluid intake throughout the day.
    3. Relying Solely on Supplements: While supplements can be convenient, whole foods provide a broader range of nutrients. Use supplements judiciously and focus on a well-balanced diet.

    Conclusion

    Optimizing pre-training nutrition is a dynamic process that requires attention to individual needs and preferences. By prioritizing a well-balanced mix of carbohydrates, protein, and healthy fats, staying hydrated, and experimenting with timing, athletes can set the stage for peak performance. Remember, there is no one-size-fits-all solution, so listen to your body and make adjustments accordingly. Fuel wisely, and watch your performance soar to new heights.

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  • Hydration, Performance

    Hydrating for Top Performance: Topping Off with Pre-Exercise Hydration

    While training, food, and rest are often at the forefront of our minds, hydration is equally critical yet easily overlooked. Beyond sipping water during exercise, hydrating before training and competitions can significantly impact your athletic prowess. Relying on drinking during training alone for hydration is a recipe for failure. In this blog post, I will explore the findings of a recent systematic review published in Sports Medicine. The study delves into the effect of pre-exercise hyperhydration on exercise performance, physiological outcomes, and gastrointestinal symptoms. Let’s dive into the scientific evidence and learn how this simple strategy can unlock your true athletic potential.

    What Is Hyperhydration?

    Hydration starts before the event itself. But topping things off with some additional hydration pre-exercise can be very beneficial.

    In short this is a term used to describe topping off the system and drinking some extra fluid before physical activity. One of the keys to this though is to ensure some added sodium is incorporated with it. The sodium helps the body to absorb and retain that fluid and thus increase the blood volume which provides a cascade of benefits. Like everything though the amount needs to be balanced with what is tolerable and comfortable for you.

    Powering Up Your Performance

    Picture this scenario: you’re in the final minutes of a crucial game, feeling exhausted, and your performance is starting to decline. One often overlooked factor that could be the game-changer in this situation is your hydration status before the match. The systematic review clearly highlights the positive impact of pre-exercise hydration, or hyperhydration, on exercise performance.

    When you’re well-hydrated before hitting the field or court, your body is better equipped to perform at its best. Hyperhydration has been linked to enhanced stamina, increased endurance, and improved power output. The reason behind this improvement lies in the efficient transportation of oxygen and nutrients to your muscles when you’re optimally hydrated. As a result, you can sustain peak performance for longer durations, allowing you to push through fatigue and excel in your chosen sport.

    Optimizing Your Body’s Functions

    Beyond the visible performance enhancements, pre-exercise hyperhydration offers a range of physiological benefits that can set you up for success. One of the key areas where hydration plays a critical role is thermoregulation – your body’s ability to maintain a stable internal temperature during exercise.

    When you’re well-hydrated, your body’s sweat response works efficiently to cool you down as you heat up during physical activity. This is particularly crucial during intense workouts or competitions, as it helps prevent overheating and reduces the risk of heat-related issues like heat exhaustion or heatstroke.

    Additionally, the systematic review suggests that hyperhydration before exercise leads to a reduced heart rate response during physical activity. A lower heart rate indicates that your cardiovascular system is working more efficiently, reducing the strain on your heart and optimizing your overall athletic performance.

    Try Hydration Strategies At Training First

    No feeling is worse than taking the first step onto the field and having an upset stomach. Everyone responds differently so test the waters (pun intended) a bit before committing to a game day strategy. Drinking too much water too quickly and too close to activity can result in a “sloshing” feeling that is very uncomfortable. If you’ve experienced it you know exactly what I’m referring to. If you haven’t experienced, start off easy so that you don’t experience it!

    Hydration starts before the event itself. But topping things off with some additional hydration pre-exercise can be very beneficial.

    A good starting point is trying ~16oz of water with an electrolyte packet (ie. LMNT, Liquid IV, Gatorlyte) about 1-hour before practice. You don’t have to chug it and can sip it during that hour. This gives the body time to process things and minimize the risk of discomfort.

    Formulating Your Personal Hydration Strategy

    Now that we understand the compelling benefits of pre-exercise hydration, let’s explore how you can develop your optimal hydration strategy. Every athlete is unique, and factors like body size, sweat rate, and exercise intensity must be taken into account. Here are some general guidelines to get you started:

    • Timing is Key: Start hydrating well before your training session or competition. It begins the day before and as soon as you wake up. As mentioned previously, aim to drink ~16oz an hour beforehand to allow time for absorption and distribution of the fluid. 
    • Monitor Your Urine: Your urine color is a simple and effective indicator of your hydration status. Aim for pale yellow urine, which usually suggests adequate hydration. Dark yellow or amber urine may indicate dehydration.
    • Add Electrolytes: For prolonged or high-intensity activities especially, make sure you are replacing electrolytes lost through sweat. Electrolyte packets and sports drinks containing sodium are the ones to focus on.
    • Avoid Overhydration: While staying hydrated is crucial, overhydration can be harmful. Drinking excessive amounts of water without replacing electrolytes can lead to hyponatremia, a condition where sodium levels in the blood become dangerously low. This is why the trend of drinking a gallon of water per day as a blanket recommendation for everyone is a problem. For smaller individuals that is a very excessive amount of water and without salt can cause electrolyte imbalances.

    Conclusion

    As a sports dietitian, I cannot emphasize enough the impact of pre-exercise hydration on athletic performance. The systematic review published in Sports Medicine underscores the undeniable benefits of hydrating before training and competitions, including elevated exercise performance through optimized physiological outcomes.

    By incorporating a well-balanced and personalized hydration strategy into your training routine, you can unlock your true athletic potential and achieve new heights in your performance. Start hydrating early, monitor your urine color, and add some sodium. With this simple yet powerful approach, you’ll be well-prepared to tackle any challenges that come your way and reach your athletic goals. Stay hydrated, stay focused, and unleash the full extent of your athletic capabilities!

    Study referenced: click here

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  • Body Temperature, Heat, Hydration, Memory, Performance, Wellness

    Overheating and Its Detrimental Effects on Cognitive Performance in Athletes

    As athletes, you constantly strive to push your limits, surpass your personal bests, and excel in your respective fields. You diligently train your bodies, but it’s crucial to remember that your cognitive performance plays an equally vital role in achieving athletic success. However, excessive heat and increased core temperature can have a profound impact on your ability to think clearly and perform at your best. In this article, we will delve into the link between heat and cognitive performance, specifically in relation to athletic performance. We will also explore three practical strategies to mitigate these effects, ensuring that you stay sharp and focused in the heat of the game. Considering the average temperatures continuing to climb, this is even more applicable than ever.

    The Heat-Cognition Connection

    Research published in the Journal of Applied Physiology highlights the compelling connection between excessive heat and cognitive performance. When your body’s core temperature rises, certain physiological changes occur that can impede your cognitive abilities. Heat stress triggers a cascade of effects, including increased heart rate, reduced blood flow to the brain, and altered neurotransmitter function. Consequently, these changes can lead to reduced attention span, slower reaction times, impaired decision-making, and even memory lapses – all of which can be detrimental to an athlete’s performance on the field.

    Hydration: The Foundation of Cognitive Performance

    Hydration is the cornerstone of maintaining optimal cognitive function in hot conditions. Dehydration amplifies the negative effects of heat stress on the brain, compromising your ability to think clearly and make split-second decisions. Therefore, it is crucial to establish a well-honed hydration routine before, during, and after physical activity.

    Pre-Activity: Start hydrating well in advance. Consume adequate fluids, preferably water, leading up to your training or competition. Aim to drink at least 16-20 ounces of water 1-2 hours before your athletic endeavor.

    When it's hot outside it can impact more than your physical performance. Your cognitive performance is also affected and should be monitored!

    During Activity: Sip on fluids regularly throughout your training session or game. Water is typically sufficient for activities lasting less than an hour. For longer sessions, hot/humid temperatures with increased sweat loss or intense activities, consider incorporating electrolyte-enhanced sports drinks to replenish essential minerals lost through sweat.

    Post-Activity: Rehydration is equally vital after exertion. Consume fluids to replace lost sweat and promote recovery. Weigh yourself before and after exercise to gauge your hydration status. For every pound lost, aim to drink 16-24 ounces of fluid.

    Cooling Strategies: Beat the Heat

    Combatting excessive heat is crucial to safeguard your cognitive prowess during physical exertion. Employing cooling strategies can help regulate your body temperature and keep your brain functioning optimally.

    Cooling Apparel: Invest in technologically advanced, breathable sportswear designed to wick away sweat and facilitate heat dissipation. Opt for light-colored, loose-fitting clothing that allows air circulation to promote evaporative cooling.

    Cold Water Immersion: If available, take advantage of cold water immersion techniques to cool your body quickly. Submerging your body or applying cold towels to your head, neck, and wrists helps to lower core temperature, providing instant relief from heat stress.

    Strategic Rest Periods: Incorporate short breaks in your training regimen to allow your body to recover from heat stress. Seek shade or air-conditioned areas during these intervals to facilitate efficient cooling and rejuvenation.

    Mental Preparation and Focus

    While physical preparation is vital for athletic success, the power of mental fortitude should not be underestimated. Sharpen your cognitive skills through mental training to counteract the negative effects of heat stress on your ability to think and perform.

    Visualizations and Simulations: Use imagery and mental rehearsals to familiarize yourself with performing under challenging conditions. Visualize yourself successfully executing your game plan despite the heat, reinforcing mental resilience.

    Cognitive Flexibility Exercises: Engage in cognitive exercises that improve flexibility and adaptability, such as puzzles, memory games, and brain teasers. These activities enhance your ability to switch between tasks, think creatively, and maintain focus under pressure.

    Mindfulness and Meditation: Practice mindfulness techniques and meditation to cultivate a calm and focused state of mind. These practices can improve concentration, reduce stress, and optimize your cognitive performance even in high-temperature environments.

    When it's hot outside it can impact more than your physical performance. Your cognitive performance is also affected and should be monitored!

    Conclusion

    Excessive heat and increased core temperature can significantly impact an athlete’s cognitive performance, leading to compromised decision-making, slower reaction times, and reduced attention span. By implementing effective strategies to mitigate these effects, athletes can maintain their mental edge even in hot conditions. Prioritizing hydration, utilizing cooling strategies, and investing in mental preparation are essential steps to safeguard your cognitive performance. Remember, a cool and clear mind is just as crucial as a fit and strong body when it comes to achieving athletic excellence. Stay hydrated, stay cool, and stay sharp!

    Study referenced: click here

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  • Heat, Hydration, Performance, Recovery, Wellness

    To rehydrate best and quickly, trusting your thirst may not be the way to go

    When training, sweat is naturally going to be a result of it. Especially during the summer months this is going to be even more true. Hydration as always is going to play an important role in balancing that. We know drinking plenty of water is important for overall health and performance but how do you know how to rehydrate properly? Having a plan and system in place can help ensure that you set yourself up to rehydrate properly and thus go into the next event properly hydrated.

    Impact of proper hydration

    Hydration is vital in every aspect of health and performance. Relying solely on thirst though to rehydrate after activity isn't the best.

    The impact cannot be stated enough yet it’s still all too easy for people to come up short. Going into an event/activity just 2% dehydrated can have a noticeable impact on you. Not only will this decrease physical performance it can also negatively impact cognitive performance. Put those two things together when out on the field and it’s going to be a long day! To add even more, it also increases the risk for soft tissue injuries (ie. muscle tweaks, pulls, tears). Going into practice or a game hydrated begins immediately after your last one ended.

    Rehydrate with how much fluid?

    After physical activity you’re going to lose weight from the water lost in your sweat. Measuring your weight to determine that loss will tell you how much you need to drink to make up that loss. Before training take your weight in minimal clothing and then after training take your weight in similar clothing but dry clothes to avoid the sweat weighing things down. Whatever that difference is, you need to drink 1 standard bottle (16oz) for every 1 pound lost. This is in addition to what you already need to be drinking for a typical day. 

    Rehydrate with what beverages?

    While water is typically the most easily available, having something with electrolytes can be extra helpful. Added sodium can help the body absorb the water that is being drank to avoid a lot of it passing through by going to the bathroom. Milk is also a great rehydrating beverage and has been shown to help rehydrate equal to sports drinks. The added electrolytes of most sports drinks though have an added bonus where the sodium makes you even more thirsty and thus driving up the fluid intake.

    Hydration is vital in every aspect of health and performance. Relying solely on thirst though to rehydrate after activity isn't the best.

    Thirst isn’t your best judge

    Thirst increasing from sodium is helpful but don’t rely just on thirst to dictate how much you should drink. A new study dove into this very topic testing individuals after exercise. Up to about a whole day afterwards, those going off of thirst alone were still in a slightly dehydrated state. If those individuals then went into another practice the next day already dehydrated, that will only continue to add to that dehydration. It can be a slippery slope if not mindful. Make sure you try to keep an eye on your weight changes and at a minimum get that 1 bottle per pound drank.

    Putting it all together

    Your baseline hydration needs are to drink half your body weight (pounds) in ounces of fluid. For example, a 180 pound individual would have a baseline need of 90oz of water per day. The fluid to replace the sweat from their workout gets added onto that. So, if they lost two pounds while practicing, they would need an extra two bottles (32oz) of fluid. This brings their daily total up to 122oz. It might seem like a lot at first but if you gradually build your fluid intake up you’ll start to notice the difference. Enjoy all the benefits of improved performance and decreasing your risk of those annoying soft tissue tweaks.

    Study referenced: click here

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  • Hydration, Performance, Weight, Wellness

    Sugary beverages impact on performance and well being

    In case you haven’t walked through the drink aisle of a grocery store lately, it’s absolutely loaded with options. From hundreds of types of water to sodas to sports drinks it’s a maze to navigate. Sugary beverages in particular are found in abundance everywhere you look. Both with actual sugar and those with sugar substitutes. Having so many options readily available it can be very confusing to know what to grab. Answering that has been a key area of focus in research to learn how these different drinks impact our health.

    Types of sugary beverages

    Options are certainly plentiful in this area. The most popular sugary beverages are sodas, sports drinks, energy drinks, coffee creamers and fruit juice. Each drink has its own reputation but one thing in common is that they all provide a type of sugar. Fruit juice is the biggest outlier in this group as it is a natural product containing extra nutrients in it. Compared to those with just added table sugar to it this does offer some additional benefits. These different sources of sugar have some slight differences in their impact on the body. Overall though it’s important to stay mindful of how much of each you are having.

    Sugary beverages are everywhere you turn. They can be beneficial at the right time and place but all day every day can have some negatives.

    Prevalence of sweetened beverages

    Everything in moderation is the popular saying. That is increasingly difficult for things such as sweetened beverages when they are so prevalent. Even for kids they’re present in popular snacks as well as school lunches. You have juice boxes, chocolate and strawberry milk in most cafeterias now-a-days. Like the fruit juice the milk has a lot of added benefits nutrient wise but these sources of added sugar can all add up. As we get older too constant advertisements for sports drinks, soda and energy drinks are very influential. You can’t walk anywhere without seeing a vending machine or store where a drink can be found. The convenience of powder water flavor packets also makes it even easier to travel with some added sugar. With these items so easily available it’s important to maintain awareness to avoid unintentionally overconsuming them.

    When to have them

    The goal of this isn’t to say avoid these items for the rest of your life. I just want to increase awareness to ensure you aren’t having too much accidentally. There are proper times and places for these sweetened beverages. Sports drinks being the main one if ideal for moments of intense physical activity. The body is in a state to utilize those extra sugars for performance. This is very different than drinking a Gatorade while being asked “Are you still watching?” by Netflix. Soda has a place as well and is a go-to item for a lot of endurance athletes. Flat soda can provide a little caffeine with some quick sugars that again the body is going to use for performance very well in this situation. General recommendations on when to limit these items is when not as active. Drinking sugary beverages (even those with sugar substitutes) 24/7 may result in some longer-term health complications.

    Negatives of sugary beverages

    Sugary beverages are everywhere you turn. They can be beneficial at the right time and place but all day every day can have some negatives.

    In case it needs to be reiterated, sugar in and of itself isn’t exactly the enemy. Constant consumption of sugar though does warrant some concern if not careful. The latest study referenced here dives into an overview of many studies looking at that impact. What this review found was a correlation between those who drank more sugar sweetened and artificially sweetened beverages and an increased risk of health complications. Specifically, the complications noted were hypertension, cardiovascular disease, diabetes and overall all-cause mortality (aka death). Across the board each type of sweetened beverage showed a greater risk of problems arising.

    One important piece to mention is that correlation does not equal causation. Simply because those who drank more of these beverages had more health issues doesn’t mean the beverages directly caused it. Sweetened beverages can actually increase hunger and result in eating more. Eating too much will result in weight gain and too much weight gain has been known to cause a wide array of issues. It’s important not to make too many strong claims as some media articles will spin this review to say. That being said it’s also a good reminder to stay mindful of what you’re drinking.

    To drink or throw away

    Like most things in life, moderation is key. If you are having sweetened beverages every single day for no reason other than enjoying the flavor it may be worth considering pulling back a bit. On the other hand if having one once in a blue moon, you likely don’t need to worry! Water is still the leader and should be a cornerstone of your overall hydration. Then depending on your training and energy needs some sweetened beverages may be worthwhile. This is intentional and strategic implementation though. Stay mindful and make sure not to be avoiding water.

    Study referenced: click here

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  • Caffeine, Energy, Hydration, safety, Supplements

    Breaking down energy drinks and their safety

    Between their bright colors, crazy TV commercials and social media influencers, energy drinks are everywhere. Not only are they just around but they are pushed and marketed a lot! This constant exposure can begin to leave feelings of false comfort and safety though. I fell for this myself firsthand in college cramming for exams. Those 5-hour energy shots were something that I kept in my bad all finals week. In hindsight now I know why I was feeling jittery and my heart felt “off” during that time. Add these types of things to physical activity and energy drinks can be even a potentially dangerous thing. Always stay mindful and cautious about what you put in your body.

    Caffeine content

    I’m going to estimate that 90% of the benefits that energy drinks may provide comes from caffeine. That is why every single one of the top 75 selling drinks out there contain it. The remaining 10% benefit is from the hydration of the fluid itself. Now please don’t quote me on those numbers, I’m just making a point. Caffeine is one of the most studied supplements in the world and that is not an exaggeration. What’s important though is being mindful of how much you are consuming. As mentioned below this can become a bit of a safety issue in the energy drink world. The main takeaway here though is to don’t let a marketing trick try to convince you there’s something uniquely special about their drink that will help you. Odds are very high it’s just the caffeine doing the heavy lifting.

    Energy drinks mystery ingredients

    Within energy drinks tends to be a hefty mix of additional ingredients. Some of the popular ones include taurine, guarana, carnitine and other vitamins. Individually studied these ingredients may have some justification for potential benefits. Everything combined into one thing is where some confusion sets in. We know very little about how this ingredient smoothy within energy drinks all works together. While energy drinks have become fairly common and fortunately the majority of people consuming it are fine, it is still a bit of a question mark. I’m a bigger fan of recommending a simple coffee where you know what you’re getting. The only added ingredients are perhaps some milk or sugar. Unless it’s a Starbucks order that 13 words long but that’s a different discussion!

    Energy drinks safety

    Energy drinks have a lot of marketing behind them and are everywhere you turn. Being abundantly available though doesn't mean they're safe.

    Nutrition Facts Panel on food labels are not always required to list caffeine as it is technically not a nutrient. Some energy drinks sell themselves as sodas and sports drinks falling into that category. As a result, they don’t have to disclose how much caffeine in actually in their product. To add to that, some may list caffeine but put it under a “proprietary blend” so that they still can avoid listing specifically how much caffeine and every other ingredient in that blend is within it. That is terrifying! In additional to that it’s always a good idea for kids and pregnant individuals to avoid these. Unfortunately, marketing does a great job of targeting adolescents. Stay mindful and help steer them away and towards safer beverages like water or even Gatorade.

    Better alternatives

    Most people are reaching for energy drinks for just that, energy. There are so many better ways to boost your energy in a safer and cheaper manner! Right away the biggest thing is sleep. If you are getting less than 7 hours of sleep each night that is a big factor. Coming in right beside that is hydration. If you’re dehydrated your heart is going to be working harder and beating quicker. This is going to cause you to feel tired and fatigue quicker. It’s a similar thing to when exercising and your heart beats quicker when sprinting you can’t go as long. Another simple energy booster is having a snack! Every feels better with a snack on hand for a pick me up. These three things will have you feeling better and not grabbing those energy drinks.

    Study referenced: click here

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  • Alcohol, Body Composition, Hydration, Inflammation, Injury, Performance, Recovery, Sleep, Wellness

    Alcohol and its impact on your health goals

    Most people’s health goals involve things such as improved strength, body composition, energy, performance and recovery. Alcohol negatively impacts all of those across the board. For many of us, weekdays are the busiest and then as soon as the weekend comes, that’s when we prioritize resting. Unfortunately, though if that relaxation involves regular alcohol consumption it may never truly allow the body to get the rest it needs. That’s not to say you can never have alcohol! You just want to be very mindful of when and how much you are having. Athletes in particular whose livelihood centers around optimizing performance. Athletic Brewing is a great non-alcoholic beer example of how to potentially bridge the gap of having a cold one without hurting your goals.

    Alcohol prevents quality sleep

    A popular belief is that alcohol actually helps you sleep. This is based off of how many tend to fall asleep quicker after having some alcohol. This is a false belief as it simply gives the perception of better sleep. While it is true you may fall asleep quicker, the quality of sleep can be severely impacted. With deep and REM sleep being where a lot of the ‘magic’ happens this whole process gets skipped. As a result, the body isn’t able to recovery physically or cognitively as well.

    Alcohol is a part of many social settings and regularly abound. Just because it's common doesn't mean it isn't without negative effects.

    One day/night of this isn’t the end of the world. If done a bit more frequently though the effects will add up and take a toll. Sleep is one of the greatest factors into one’s wellbeing and anything that impacts it needs to be kept in consideration. Getting enough sleep overall is tough enough for most of us so it’s important to preserve the quality of what we do get.

    Body composition, recovery and injury

    This shouldn’t be too much of a surprise but if looking to optimize your physical wellbeing, alcohol isn’t of much assistance. Two of the biggest factors stem from cortisol and testosterone. Alcohol has a big impact on both of them in a negative way. Cortisol experiences an increase while testosterone has a decrease. Again, not an ideal situation for muscle building and repair.

    Cortisol is a stress hormone that stimulates muscle breakdown. Typically, cortisol is associated with general life and physical stress as well as poor sleep. Alcohol itself causes a direct increase in cortisol which adds to that. Testosterone is a key hormone that is very potent at stimulating muscle growth. Due to its benefits, that is why some athletes have gotten in trouble for taking some “extra” of it. Especially if recovering from an injury, to be back to your old self quicker try and avoid alcohol as best you can.

    Alcohol is not hydrating

    Just like sleep, hydration impacts everything in the body from head to toe. Alcohol though is a diuretic causing you to lose more water than what alcohol provides. Dehydration contributes to less blood volume overall causing the heart to have to work harder. With less blood, it needs to circulate more and quicker to make up for it. Blood delivers all the important nutrients to your muscles and organs as well and clears out any byproducts. It takes that to the kidneys and liver to clean things up and keep the body in a prime state.

    On top of that, when in a dehydrated state your body is at a greater risk for injury. A good comparison is a raw steak versus beef jerky. When in a hydrated state, your muscles are like a raw steak which is tough to tear if you tried to pull it apart. On the other hand, muscles are more similar to jerky when dehydrated. While it may still be a bit tougher to pull apart, it’s significantly easier than the steak. Nobody enjoys those annoying muscle pulls so control what you can control to decrease your risk. 

    Athletic Brewing – non-alcoholic option

    After so much discussion on the negative effects of alcohol, that doesn’t mean you can’t enjoy a beer anymore! There is a surge in non-alcoholic beer companies now to help bridge that gap. None of which do it better than Athletic Brewing! That is why my wife and I are proud to have teamed up with them. Athletic Brewing allows the ability to enjoy a beer, especially in social settings, while not sacrificing your recovery. There are a lot of non-alcoholic beers out there but none have compared to the taste of Athletic Brewing. You still want to make sure you’re able to enjoy the beverage after all!

    Overview

    An occasional alcoholic beverage again, is not the end of the world. You just want to be very mindful and strategic of when and how much you are having. Especially now taking into consideration what some of the effects of that alcohol can be. This is why for the athletes I work with I encourage what I refer to as the 48-hour rule.

    Given the impact of alcohol I don’t want to have those effects anywhere around competition. Avoiding alcohol 48-hours before and after competition helps to ensure your body is primed for the event. It allows optimal performance and decreased injury risk in the moment as well as peak recovery afterwards. This same concept applies to non-athletes as well needing to perform their best as well. Choose your alcohol responsibly and when in doubt, less/none is best. Don’t be afraid to incorporate some non-alcoholic options as well like Athletic Brewing in those moments a craving hits.

    Reference: click here

    Check out Athletic Brewing: click here

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  • Body Temperature, Heat, Hydration, Performance, safety

    Training in the heat recommendations from the Olympic Committee

    Most athletes would tell you that they would rather play in the heat than in the cold. That is unless you’re a skier or hockey player of course! Other than those winter sports, most would pick warm weather every day of the week. That’s why most major tournaments are located in areas where the weather is going to be warm, allowing athletes to compete at their best. Competing in hot conditions though requires proper planning to ensure athlete safety. It’s a fine balance between warm and dangerously hot where cooling strategies need to be in place. Helping to combat those challenges, the International Olympic Committee put together a statement on considerations for it.

    Too much heat dangers

    Being warm is one thing while overheating is a completely different story. When training in the heat, caution needs to be observed. The body tries its best to keep internal temperatures in check but like everything it does have its limits. Unfortunately, if those limits are surpassed it can result in heat strokes and be incredibly dangerous.

    Training in the heat is very common practice but safety needs to be kept in mind and the Olympic Committee has updated recommendations.

    Severe exercise-induced heat illness (also referred to as exertional heat stroke) is one of the two main causes of death amongst athletes. As the body begins to overheat it sends the signal to the brain that things need to start slowing down to try and rest and cool. If unable to cool down the body begins to fail and shutdown. To help avoid such scary situations, proper planning and actions need to be kept in mind.

    Know the environment

    Before traveling anywhere you want to know the type of conditions you are going to be exposed to. If it’s something in Alaska, the heat may not be a major issue for you! Most cases though you will want to do some homework to know how to prepare. Checking the average temperature and humidity will allow you to gauge how much you are likely to sweat and if that sweat will be able to evaporate and cool you down or if it’s too humid. You will also want to know if there is going to be shade available where you’re at. If you are going to be constantly exposed to the sun you’ll want to plan accordingly as well. Then also know the availability of beverages and cooling stations to ensure what you need to bring of your own. You don’t want to have any surprises when you show up!

    Heat acclimation

    Preparation is important in every aspect of life, including getting your body ready for heat. When exposed to higher temperatures the body goes through several changes to help stay cool. Those adaptations include sweating earlier, sweating more and decreasing the sodium content of the sweat. Too bad those changes don’t occur immediately though. If going into a competition in the heat, you’ll want to ensure your body is ready ahead of time.

    In a perfect world it’s recommended to give yourself two weeks to prepare and adapt. Exposing your body to higher temperatures and inducing sweat for 60-90 minutes at a time is the desired timeframe. Doing that four times per week for the two weeks will get your body acclimated and primed to handle the hotter environments when you competition begins. Spending that time in the hot environment itself would be ideal but if unable to do that there are a few alternatives. Hot rooms, saunas and hot baths can be helpful alternatives when living in a cold environment and planning to travel to a hot environment. While not the exact same as actually training in the environment, it still gets the body sweating and making those physiological changes.

    Hydration and fluid intake

    Once in the environment, you will want to make sure your hydration and fluid intake is appropriate as well. As you become dehydrated, your body has a lower blood volume which decreases the ability to spread out the body heat and cool it down. The goal during competition/training is to drink enough fluid to avoid a weight loss of >2% from sweat. Maintaining that weight represents maintaining proper blood volume for the body to help dissipate that heat.

    In order to ensure that excess weight and fluid loss doesn’t occur, it’s important to begin hydrated and drinking early into the event. The goal is not to completely avoid weight loss and definitely not to gain weight. That would represent overhydrating and has it’s own complications associated with it. What we’re aiming to do is help minimize the water loss occurring with sweat. Your body can only absorb so much fluid at a time so by starting early it helps avoid trying to play “catch up” later on in the event.

    How much you need to be drinking during competition and training is very individualized. A general rule of thumb is around 1 liter (~32oz) per hour would be about the max to consume and still be comfortable. This can be played around with to find what feels and works best for you. Some may find a bit more can be tolerated while others may have to have a bit less. Adding in some sodium will help the body to absorb and retain that fluid and is important to keep incorporated as well.

    Additional considerations

    Outside of just general hydration, there are various cooling strategies that can be incorporated as able too. Things such as cold water immersion, cooling vests and mist fans are all great at helping decrease the body temperature. Consuming ice and slushies can be very beneficial as well. Not all of these strategies are able to be implemented depending on the situation but you should keep all options in consideration. Then when preparing figure out what all is feasible and works best for you to help keep cool.

    Study referenced: click here

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