July/August 2023 - 43

Dehydration & Sports Drinks
Answering " yes " to any of these questions may indicate a
poor hydration status:
* Am I thirsty?
* Is my urine a dark yellow color?
* Is my body weight noticeably lower than yesterday?
Electrolytes are minerals in your blood and other
body fluids which have many functions which impact sports
performance. If only drinking water to hydrate, a problem
might be inadequate electrolyte replacement. Water does not
contain electrolytes. The main electrolytes for athletes to be
aware of are sodium, potassium & chloride.
Sodium is the predominant electrolyte lost via our sweat.
Its largest functional role is to assist our cells in retaining
the fluids we consume. Athletes, especially when training
or competing for more than 2 hours or those who have high
sweat losses, should replace both fluid and sodium during
exercise. Not obtaining adequate sodium through your food
or fluids can lead to performance-hampering muscle cramps
Carbohydrates add to our muscle glycogen or muscle
energy stores. Studies have consistently shown that
carbohydrate ingestion via a sports drink can improve sports
performance. This is especially true when training lasts
longer than 60-90 minutes of continuous activity.
Symptoms of Dehydration
* Headaches
* Weakness
* Dizziness
* Nausea
* Muscle Cramps
* Irritability
* Decreased Performance
Information courtesy Jennifer M. Doane, MS, RD, CSS*D, LDN, ATC
COACHAD.COM 43

http://www.COACHAD.COM

July/August 2023

Table of Contents for the Digital Edition of July/August 2023

Between the Lines: Cultivating necessary soft skills
A.D.ministration: Steps to better mental health for A.D.'s
Coaching For Significance: 14 tips to define your program's athletic attitude
2023 Coaches Survey Results
Recovery, Rest, and Reset
Lacrosse: Getting the most from the 2-3-1 formation
Brand Recognition: Leveraging social media to promote athletic department
Forge Unstoppable Bonds
Pickleball: The Big Sport on Campus
Facility Focus: Brown moving forward with indoor practice facility
Water Log: Guidelines for proper hydration
Mental Edge: Building an athlete's mental approach
Product Marketplace
Ad Index
July/August 2023 - 1
July/August 2023 - 2
July/August 2023 - 3
July/August 2023 - Between the Lines: Cultivating necessary soft skills
July/August 2023 - 5
July/August 2023 - A.D.ministration: Steps to better mental health for A.D.'s
July/August 2023 - 7
July/August 2023 - 8
July/August 2023 - 9
July/August 2023 - Coaching For Significance: 14 tips to define your program's athletic attitude
July/August 2023 - 11
July/August 2023 - 12
July/August 2023 - 13
July/August 2023 - 2023 Coaches Survey Results
July/August 2023 - 15
July/August 2023 - 16
July/August 2023 - 17
July/August 2023 - 18
July/August 2023 - 19
July/August 2023 - Recovery, Rest, and Reset
July/August 2023 - 21
July/August 2023 - 22
July/August 2023 - 23
July/August 2023 - Lacrosse: Getting the most from the 2-3-1 formation
July/August 2023 - 25
July/August 2023 - 26
July/August 2023 - 27
July/August 2023 - 28
July/August 2023 - 29
July/August 2023 - Brand Recognition: Leveraging social media to promote athletic department
July/August 2023 - 31
July/August 2023 - 32
July/August 2023 - 33
July/August 2023 - Forge Unstoppable Bonds
July/August 2023 - 35
July/August 2023 - 36
July/August 2023 - 37
July/August 2023 - Pickleball: The Big Sport on Campus
July/August 2023 - 39
July/August 2023 - Facility Focus: Brown moving forward with indoor practice facility
July/August 2023 - 41
July/August 2023 - Water Log: Guidelines for proper hydration
July/August 2023 - 43
July/August 2023 - Mental Edge: Building an athlete's mental approach
July/August 2023 - 45
July/August 2023 - 46
July/August 2023 - 47
July/August 2023 - Product Marketplace
July/August 2023 - 49
July/August 2023 - Ad Index
July/August 2023 - 51
July/August 2023 - 52
July/August 2023 - 53
July/August 2023 - 54
July/August 2023 - 55
July/August 2023 - 56
July/August 2023 - 57
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July/August 2023 - 63
July/August 2023 - 64
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July/August 2023 - 66
July/August 2023 - 67
July/August 2023 - 68
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