Jul 17

Tip of the Week – June Recap

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Coach Monika says…


Week 1:   Since many children and youth (never mind the adults) are ‘hooked and addicted’ to their earphones and gadgets, this news from German research is interesting: “Stress Factors and Noise.”

  1. Steady and continuous noise raises the stress level.
  2. Stress hormones are produced which attack the Immune system, and can lead to stomach issues, depression, and heart issues.
  3. The Decibel of 55 (measures the intensity of a sound or the power level of an electrical signal) is already affecting health. Most kids listen at 95+ Decibel!
  4. If living on a street with lots of noise, try to change the bedroom to a quieter section in the house/apartment.
  5.  Loud music affects the hearing and can lead to Tinnitus (noises inside the ear), which has increased over the past years as a medical issue.

Week 2:   Reading an Electronic book before going to bed interferes with falling asleep. Read an old fashioned book instead, according to Harvard Medical researchers! They found that “light emitted by tablet-type screens disrupts slumber by suppressing the sleep hormone melatonin. The light has serious consequences on our sleep and alertness, not only while we’re using these electronic devices but the following morning as well.”

Week 3:   Foods to avoid before going to sleep: candy, cola, ice cream (packed with fat!), and obviously coffee, based on research. So cut out the snacks and hit the sack!

Week 4:    Hydration Fundamentals:

A comprehensive hydration strategy entails ensuring optimum hydration before and during training/competition, and ensuring that any fluid shortfall is fully replaced as soon as possible afterwards. Fluid loss via urine and especially via sweating also involves the loss of electrolyte minerals – calcium, magnesium, sodium, potassium and chloride. Although the composition varies from person to person, a liter of sweat typically contains around the following:

  • Calcium 0.02g
  • Magnesium 0.05g
  • Sodium 1.15g
  • Potassium 0.23g
  • Chloride 1.48g

Replacement of these minerals along with fluid in an electrolyte mineral containing drink is desirable because while the amounts of these minerals lost during sweating is generally small compared to total body stores, prolonged heavy sweating can lead to significant losses – particularly of sodium, which has been associated with undesirable side effects such as cramping. Drinking lots of pure water effectively dilutes these concentrations of electrolyte minerals, which can lead to an impairment of a number of normal physiological processes (from PEAK Performance, UK).


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