HFC EDPT - Memorial Day Tournament REMINDER

Team:

We have the Memorial Day Tournament this weekend!  This is a great event and a lot of fun for the players.  We have each of our teams entered in the tournament and each team has 4 games.  That is 16 games our players will be involved in this weekend.

It is very important that we know who is going to be at every game this weekend.  I have sent our notifications for each of the 4 games for each team, but some players have not responded, or have not responded to every game.  I resent the notification today to each player who has not responded.  If you receive a notification please update your players status asap.  We have one team who only has 5 players who have accepted for some games.  The coaches can get players if needed, but we need to do it by Friday afternoon.  Once we check in on Friday evening, we are not allowed to change the roster for a team.  That is why it is important to respond and if you accept a game to be there so the team has enough players to compete.  Thanks for you help.

HYDRATION
I would like to take a little time on proper preparation and hydration during games, even though it looks like we are going to have a cool weekend.  Sports science has found that proper hydration is very important to athletic performance.  To get the peak performance, and avoid injury or heat related problems, from an athlete proper hydration is critical.

Good Fluids

• Water is always good.
• Sports drinks are good especially for players who do not like to drink water, but most have too much sugar. mix 1/2 with water for best results.

Bad Fluids

• Avoid milk or any dairy based products (shakes, etc).
• Energy drinks have way too much caffeine, sugar and other stimulates. When drunk is quantity these can cause medical issues especially for youth athletes.
• Fruit/Vegetable juices in general have too much sugar/carbohydrates for use during an activity.  Can be used before or after activity in moderation.

Best Practices

1. Athletes must be hydrated before starting an activity.  They should drink 8-16 ounces of fluid 30 minutes before the start of an activity.
2. Athletes become dehydrated very quickly during athletic activities there they should drink 2-4 ounces of fluid every 15 minutes during activities
3. For recovery from athletic activity the body needs fluids (8-16 ounces) immediately (5-15 minutes) after the end of activity.
   

This means players should drink fluid before practice, have at least 16 ounces of fluid to drink during practice and then another drink once they are done.  Thirst is NOT a good predictor of hydration.  In general, by the time an athlete is thirsty they are already dehydrated.  This is why athletes should be in the habit if drinking before and during activity even if they do not feel thirsty.  The best way to determine if someone is hydrated is by asking 2 simple questions 1) when was the last time you peed? 2) what color was the pee?  A well hydrated athlete will have peed in the last 60 minutes and the pee would have a clear or slightly yellow color.  If your athlete has not peed in the last 60 minutes or the pee was yellow or dark yellow then they are dehydrated.

Thanks and see you all on the field.

Coach Mark Smith
(c) 603-493-7179