Drink up!

We all know how important it is to remain hydrated during sport and exercise so as to maintain our performance level. Your body needs to replace fluids, sodium, potassium, chloride and other elements lost during exertion. And while it is important to consume liquids there may be a couple of little known facts that you might be interested to add to your knowledge bank.

• Did you know that emerging data shows that simply washing the mouth with water or sports drink can effectively delay fatigue? So while consuming the necessary fluids is important, rinsing your mouth can be beneficial as well. (article 3)


• The same article suggests that people who drank fluids from freely flowing sources such as a cup or open mouth bottle consume more than those who drink from a straw? Something to think about next time you use that squeeze bottle, perhaps taking the nozzle out might be more beneficial. (article 3)


• You may not feel like your sweating as much during cold weather workouts, but you are still losing fluids while exercising in the winter. You may not need the same amount of electrolyte replacement as during the summer, but it is important to keep up fluid levels as cold-weather dehydration can increase the risk of hypothermia. (article 4)

So whether you are a recreational or high performance athlete, and it’s summer or winter it is important to check and maintain a good fluid balance to stay at your best performance level. Checkout these and other hydration-related resources at the SIRC library:

1. Hydration science-From Hype to Hyponatremia Scan’s Pulse, Summer 2009, 28(3) p.17
   
2. Gregory Seale. Water and the Energy Drink. SPED: Sport and Physical Education. May 2009, 6(1) p.8-9.
   
3. Kirkendall, Donald. Hydration: It’s Just the First Step. Soccer Journal, September-October 2009, 54(5) p. 20.
   
4. Carmichael, Chris. Drinking Problem. Outside. December 2006, 31(12) p. 80.

Get active on vacation!

It’s never too early to start thinking about your summer vacation. This year why not try to make it an active holiday. With the sport tourism industry growing by leaps and bounds, many people are jumping on the bandwagon and centering their holidays around participating in a sporting activity. Whether you enjoy cycling, sailing, running, hiking, climbing, or any other activity there are many businesses that can help you enjoy your vacation while getting a great workout.

Some vacation ideas include:

• Cycling in the Netherlands (bike and barge)
• Cycling in Quebec
• Rock Climbing on Mount Olympus
• Running and volunteering in Gambia
• Sailing in British Columbia
• Hiking in Peru
• Multisport (hike, bike, and kayak) the Dalmation Coast (Croatia) family tour

These are only a few of the wide array of sporting vacations that are available to individuals as well as families. In order to make sure that you get the most out of your holiday be sure that you get some training in. For tips on training and conditioning for any of these sports and more check out the many resources in the SIRC Collection.

Summer’s Here – an ounce of protection is needed!

It is a well known fact that excessive exposure to ultra-violet radiation (UVR, also known as the sun!) significantly increases an individual’s risk for developing both melanoma and non-melanoma skin cancer. So why do people still insist on sun worshipping and participating in outdoor activity without proper sun protection?

Despite piles of data tying UV exposure to skin cancer, premature aging of the skin and decreased immunity, studies show that athletes have abysmal rates of sunscreen use. Athletes tend to look after their muscles, lungs and cardiovascular system, but neglect their biggest organ – the skin.

So before you go outside to swim, play ball, cycle, run or whatever your sport of pleasure may be, be sure to be sun safe. There are lots of great products on the market specifically designed for the outdoor athlete:

• SPF clothing that is specifically designed to protect you from the sun.
• Cooling garments that reflect harmful UV rays
• Sunscreen protection specifically made for athletes that is water and sweat resistant

Remember if you can avoid prolonged outdoor activity between 10 am and 4pm when the sun is at its most damaging, then do, but if you can’t, then make sure you are protected. Wear a hat, sunglasses, spf lip balm and apply a minimum SPF 30 sweat resistant sunscreen 30 minutes before going outside and reapply regularly (every couple of hours). And be sure to put on enough sunscreen – it takes at least one fluid ounce of sunscreen to adequately protect the body.

Articles from SIRC on Sun Protection.
Australian primary schools' sun protection policy and practice: evaluating the impact of the National SunSmart Schools Program. Jones, Simeon B.W.; Beckmann, Kerri; Rayner, Joanne, Health Promotion Journal of Australia Aug2008, Vol. 19 Issue 2, p86

Predicting parental sunscreen use: Disentangling the role of action planning in the intention-behavior relationship. Van Osch, Liesbeth; Reubsaet, Astrid; Lechner, Lilian; Candel, Math; Mercken, Liesbeth; De Vries, Hein, Psychology & Health Oct2008, Vol. 23 Issue 7, p829

Protect your Skin. McCullough, Mike, NCGA Golf Winter2009, Vol. 29 Issue 1, p66

Testing an extended theory of planned behaviour to predict young people's sun safety in a high risk area. White, Katherine M.; Robinson, Natalie G.; Young, Ross McD.; Anderson, Peter J.; Hyde, Melissa K.; Greenbank, Susan; Rolfe, Toni; Keane, Julie; Vardon, Paul; Baskerville, Debra, British Journal of Health Psychology Sep2008, Vol. 13 Issue 3, p435

YOUR SKIN FITNESS. Hendrickson, Chad S., Triathlon Life Spring2009, Vol. 12 Issue 2, p43

Schools out for summer!!!

Well it is official, summer vacation has begun. How are you spending those crazy, hazy days of summer? How are you keeping your children entertained for the next 10 weeks? What are your vacation plans? Why not try an active vacation this year? Perhaps some adventure travel? Keeping you and your family active this summer is very important, so why not combine sport and adventure for your vacation.

Maybe sea kayaking in one of our Atlantic Provinces, white water rafting in Quebec, cycling in the Drumheller Badlands of Alberta or hiking in the Rockies of British Columbia? Tree top tours are the latest craze in family adventure travel and can even be done as a day trip in most areas of Canada. Haliburton Forest in Ontario has the world’s largest canopy boardwalk. Imagine being suspended 20 meters above the forest floor. Your children will forget all about their video games after an exciting day in the tree tops.

How about a multi-sport vacation? Whiteshell Provincial Park in Pinawa, Manitoba, offers golf, tennis, rafting, canoeing, hiking, sailing and geocaching. What is geocaching you ask? It is basically a high tech treasure hunt and will definitely keep your techno teens entertained, outside and active this summer. Participants use GPS devices and often traverse rocks, mountains and creeks to locate caches — usually a stash of trinkets and clues to the next location. It’s fun for the whole family!

To learn more about how you and your family can have an active vacation this summer check out these SIRC resources:

• Adventure travel, running and triathlon. Active Woman Canada Sept/Oct 2004: Vol. 2 Issue 5. p. 10-12
• Travel like a PRO. Broudy, Berne, Backpacker Mar2009, Vol. 37 Issue 2, p37
• ADVENTURES GUIDE. Bicycling Jul2008, Vol. 49 Issue 6, p133

To learn more about geocaching check out these SIRC resources:

• Teaching GPS Technology in Nature Education Programs. Bourdeau, Virginia, Camping Magazine Nov2007, Vol. 80 Issue 6, p1
• SCAVENGER HUNTS GO HIGH TECH. Hontz, Jenny, Shape Jul2006, Vol. 25 Issue 11, p42
• Over the River and through the Woods. Chavez, Deborah J.; Courtright, Rich; Schneider, Ingrid, Parks & Recreation Apr2004, Vol. 39 Issue 4, p68

Helping Kids Beat the Heat!

Winter has ended and the long awaited days of summer have begun. Children are moving their competitions and practices from indoor facilities to the outdoors leaving behind recycled air for fresh air. However, with summer starting and more outdoor activities on the schedule, it is a good idea to make sure your children are well hydrated as they participate in physical activity in hotter weather.

It is important while participating in any physical activity in the heat to be well hydrated for the activity. Drinking water before and during each break in the activity will minimize your chances of dehydration. Children should be consuming liquids before they are thirsty as opposed to after because when thirst hits, they are already dehydrated.

Here are a few pointers you might want to consider before letting your children exercise in the heat.  

• Check the weather and consider doing the activity early in the morning or late in the evening when it is cooler. 
• Carry a water bottle or consider bringing fruits such as watermelon and berries.
• Dress them in lightweight material such as dry fit, light colors and include a hat. 
• Know your children’s limits in the heat and acclimatize them gradually. 
• Be aware of dehydration symptoms. 

Exposure to extreme heat can lead to dehydration causing heat exhaustion, heat cramps and in the worst cases, heat stroke and even death. Dehydration occurs when more fluids, i.e. sweat or urine, leave the body than are replaced. Sweating is important, as it is the mechanism which allows your body to cool off. Urine colour can help to determine how well you are hydrated. Clear or light coloured urine is an indication you are well hydrated and a dark yellow or amber colour is usually a sign of dehydration.

Children are more likely to forget to hydrate during hot summer days. It is critical that parents, coaches or whoever is supervising the physical activities ensure that they keep hydrated. Being outside in the sun is a great way for children to stay fit, learn new skills, make new friends and have fun.

References from the SIRC Collection:

1. Bergeron M. Youth Sports: Keeping Kids Safe in the Heat. ACSM Fit Society Page. April 2013;15(1):3-4. 
2. Cleary M, Hetzler R, Wasson D, Wages J, Stickley C, Kimura I. Hydration Behaviors Before and After an Educational and Prescribed Hydration Intervention in Adolescent Athletes. Journal Of Athletic Training. May 2012;47(3):273-281. 
3. Johnston Molloy C, Gandy J, Cunningham C, Glennon Slattery C. An exploration of factors that influence the regular consumption of water by Irish primary school children. Journal Of Human Nutrition & Dietetics. October 2008;21(5):512-515. 
4. Nugent L. Sports Drinks. Modern Athlete & Coach. October 2012;50(4):17-18. 
5. Rowland T. Fluid Replacement Requirements for Child Athletes. Sports Medicine. April 2011;41(4):279-288. 
6. von Duvillard S, Arciero P, Tietjen-Smith T, Alford K. Sports Drinks, Exercise Training, and Competition. Current Sports Medicine Reports (American College Of Sports Medicine). July 2008;7(4):202-208. 
7. Williams C, Blackwell J. Hydration Status, Fluid Intake, and Electrolyte Losses in Youth Soccer Players. International Journal Of Sports Physiology & Performance. December 2012;7(4):367-374.
8. Yeargin S, Casa D, Sparrow S, et al. HEAT ACCLIMATIZATION AND HYDRATION STATUS OF AMERICAN FOOTBALL PLAYERS DURING INITIAL SUMMER WORKOUTS. Journal Of Strength & Conditioning Research (Allen Press Publishing Services Inc.). August 2006;20(3):463-470.