Hydration Essentials

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Hydration Essentials

• Tiger Sports Medicine

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Agenda

• 2004-05 Wrestler hydration rules
• Importance of hydration
• How to check and maintain hydration
• How does hydration apply to the Weight Certs?
• Testing day and preparation
• Questions

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Testing rules for 04-05

• Starting this year, all wrestlers must pass
  hydration testing before taking the body
  composition test.
• Each wrestler is allowed 2 opportunities to pass
  the hydration test at Region sites.
• If you fail at both sites, you must be tested
  after a 24 hour waiting period by the team doctor
  in order to wrestle

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• If you feel that the certification reading is
  inaccurate, you may appeal it with the NJSIAA no
  later than December 1st .
• This year-No one can compete in any match unless
  he has passed a hydration test. Everyone may
  practice however.
• Next year (05-06 season) every wrestler must pass
  hydration and weight certs before the first day
  of practice.

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Hydration

• The balance between water and Electrolytes in the
  body, in an effort to stabilize the internal
  environment .

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• When water leaves, salt will follow, and when
  salt leaves, more water will follow.
• Thus you want to hold on to your water

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Why is this important?

• Organic salts and water are used by the body to
  control muscles, nerves and the brain
• Decreases in water or salts will hurt your
  performance in the ring, as well as class.

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Why hydrate the body in sports?

• Maintain muscle strength
• Maintain muscular and cardiovascular endurance
• Maintain blood pressure
• Maintain core body temperature
• Replace fluids lost through perspiration,
  excretion, and exhalation
• Bottom Line
• Hydration Improved Performance

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Water Weight

• Exercise and diet will lower your weight, which
  is advantageous to a wrestler, but you must know
  where the weight is coming from.
• Water
• or
• 2. Energy (Fat) Expenditure

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What are some of your highest weight losses?

• Your body weight fluctuates constantly throughout
  the day due to water loss.
• Those pounds of water must be replaced before the
  next workout session!
• Only use one weight measurement a week to track
  your fat-loss progress.

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• Immediate weight loss is not fat loss.
• To reduce your energy (fat) stores, you must
  increase your metabolism.
• To do this, you must eat a varied diet along with
  your normal exercise/practice routine.

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What do you think is an appropriate amount of
weight to lose in one week?

• The hydrated body can safely lose an average of 2
  lbs. of fat per week.
• If someone loses more than 2 lbs., they are
  dehydrated.

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Hydration Self-check

• The darker the urine the more dehydrated you are.
• Chapped or dry lips
• Thirst
• Sunken eyes

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Lets compare hydration
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Which horse is going to have a harder time in a
race?
Horse 1
Horse 2
Theoretical water and salt limits in the body.
148
95
90
122
Over hydrated compared to the salt and cannot
drink any more water
Dehydrated compared to the salt, and wants to
drink water
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Conclusions

• Just because your urine is clear (hydrated or
  over hydrated) that doesnt mean that your body
  is functioning at Optimal performance, and you
  can still be truly DEHYDRATED.
• Make sure you are ingesting both water and salts
  (electrolytes/gatorade/ bananas)

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So, how do you stay hydrated?

• During periods 6, 7, 8, (3 hours prior) drink
  20 oz. of water or sports beverage.
• Directly after school and every 20 minutes of
  practice drink 10 oz. water or sports drink
  whether you are thirsty or not.
• After exercise, drink 20 oz. Of fluid for every
  pound of weight lost and do it within 2 hours of
  the end of practice

OR
X½
2 plastic cups or ½ bottle
OR
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So, whats the take-home message?

• Prehydrate
• Chart weight
• Exercise
• Replace

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What not to do

• NO caffeinated drinks
• NO ENERGY DRINKS!!!!
• NO rubber jackets or pants
• NO spitting
• NO extra workouts
• NO laxatives
• NO salt tablets
• NO diuretics
• if you do work out, you must replace every
  pound of water weight lost before practice the
  next day!!

FAIL
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How does hydration apply to the Weight Certs?

• The Tanita scales that will be used rely on a
  method of body fat measurement called
  Bioelectrical Impedance Analysis (BIA)
• Simply explained, BIA measures the impedance or
  resistance to electricity as it travels through
  the water that is found in muscle and fat.
• The more muscle a person has, the more water
  their body can hold.

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• The greater the amount of water in a person's
  body, the easier it is for the electrical current
  to pass through it.
• The more fat (less water), the more resistance to
  the current.
• If your body is not fully hydrated, the scales
  computer will think that you have more fat mass
  than you actually do, putting you in a higher
  weight class than you should be in.

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NJSIAA Weight Management Program

• Assigned Testing Date
• Sunday November 7, 2004
• Location Bergenfield High School
• Make-up Testing Dates
• Sunday Nov 14, 2004
• Location Toms River North H.S.
• (Ritacco Center)
• Sunday Nov 21, 2004 (just body comp.)
• Location Saint Peters Hospital,
• New Brunswick, NJ

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Testing methods at each site

• Stations
• Height Check
• Specific gravity
• using refractometers (no more litmus test strips)
  and there will be bathroom monitors
• Weight certification using electronic Tanita
  scales
• You cannot get certified until you have passed
  hydration testing no later than December 17th
  Mark your calendar!!

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Pre-test Preparation

• Drink 60 oz of water or gatorade per day the
  entire week before testing
• No exercising the night before or morning of
  testing
• Avoid caffeinated foods (chocolate, soda, coffee)
  the day before and day of testing

• Stop taking any vitamins 24 hours before testing
• Wake up 3 hours before your testing time
• The morning of testing, drink a 20 oz gatorade or
  powerade
• Do not eat within 2 hours of testing time

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Weight Certifications

• Here is a sample plan for weight management

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Questions?
? ? ?