Apr 11

Tip of the Week – March Recap

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Coach Monika says…


Week 1: Health and Your Urine – Check it

Swimmers often neglect or forget to hydrate during training

The Color and Smell of your Urine indicates the state of Hydration and your Health:

  • No color– Very pale: drinking too much or potential diabetes if constantly thirsty
  • Pale Yellow– Healthy and amount of fluid intake is adequate
  • Dark Yellow– Approaching or at danger level – shows dehydration
  • Pink or Reddish– Possible result of colored food intake; potential indication of kidney problem – if color persists, seek medical advice
  • Bluish or Greenish– Possible result of colored food intake, medicine, or bacterial infection


Week 2: ‘Eating on the Go’

For many athletes and coaches, ‘Eating on the Go’ is the norm. If you’re not prepared, it’s easy to make ‘poor food choices’ and sabotage the regular diet. Plan and Prepare ahead for food that you can take along.


Week 3: Harvard Medical News: Proper Amount of Sleep

Teenage athletes need about 9 to 10 hours of sleep to be alert and well rested. However, dealing with the delayed biological clock and getting up early for school can leave adolescents sleep deprived, which affect academic and athletic performance.


Week 4: Success in the Sporting Culture

To build a ‘culture of success’, it takes resources and frequently ‘thinking outside the box’, difficult for some coaches. Remember the Einstein Quote: “Insanity is doing the same things over and over again and expecting different results.”

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