Are sports drinks better than water when exercising? - Health & Wellbeing A: Sometimes, it depends on the individual situation Our expert: Profesor Louise Burke and Professor Clare Collins Published 21/07/2011 [Image source: iStockPhoto] Should you take a bottle of sports drink down to the gym when you do that hour's aerobics class? Will you feel ill effects without it? Well, whether you would benefit from consuming a sports drink depends on the events you are taking part in and your goals, says Professor Louise Burke of the Australian Institute of Sport. Sports drinks typically contain water and electrolytes (usually sodium and potassium) for rehydration and carbohydrates (as sugars) for energy. They were invented in the 60s to replenish fluid and provide extra fuel for intense sporting activity of a long duration (more than 90 minutes). "If you're in the gym pedalling to lose weight while you read a magazine, then you don't need a sports drink, just drink water," says Burke, who runs the nutrition program for the elite athletes at the institute. Use water:
Sports Coach :: Climate control: acclimatising to the heat Author: Lisa Yates, Sports Dietitian, The Coaches Edge Issue:Volume 27 Number 1 Exercising in hot, humid conditions when the body is not accustomed to it can place the body under great stress. The demand for circulation to working muscles, which are producing heat, overtakes the need for blood flow to the skin to transport heat away from the body. As a result, body temperature rises. What is heat acclimatisation? The benefits of heat acclimatisation have been known for many years (Robinson 1967). What are the benefits of being heat acclimatised? Acclimatisation produces: a lower heart rate at a given heat and exercise stress level better maintenance of core body temperature reduction in the sweating threshold increased distribution of active sweat glands increased sweat rate an increased sweating sensitivity to increasing core body temperature a reduction in the loss of water and electrolytes from the kidneys (Robinson 1967). How can coaches ‘climate control’ their athletes? References
Sports Medicine young athletes Home > PDHPE > Options > Option 3 - Sports Medicine > Sports Medicine Key Messages Some children have special medical needs. Coaches, managers and referees should have knowledge of conditions such as asthma, diabetes and epilepsy. To reduce the risk of overuse injuries children should stretch, wear correct footwear and undertake a conditioning program. Children are more prone to heat stress than adults and should therefore not exercise for long periods of time and in extreme conditions. Children and young people have specific physical capabilities, and special care should be taken when they are involved in sport. In 2008, Sports Medicine Australia (SMA) released guidelines to support safe participation for children and young people in sport and recreation. Medical conditions (asthma, diabetes, epilepsy) Existing medical conditions such as asthma, diabetes and epilepsy impact on the ability of some children to be continually active in sport. Overuse injuries (in particular stress fractures)
Ankle Taping - Ankle Strapping Health > Taping Techniques > Ankle Taping The following ankle taping techniques are designed to support the ankle and reduce stress on the ankle during activity. They can be used for both the treatment and prevention of ankle injuries.You should discuss the suitability of these taping techniques with your physiotherapist prior to using them. Generally, they should only be applied provided they are comfortable and do not cause an increase in pain, discolouration, pins and needles, numbness or excessive redness of the foot and ankle. What sort of tape should be used to tape my ankle? There are many different tapes and bandages available for use by physiotherapists and patients. Benefits of Ankle Taping When used correctly, ankle taping techniques can: Indications for Ankle Taping It is generally beneficial to tape an ankle in the following instances: When should I avoid Ankle Taping? Ankle taping should be avoided in the following instances: Ankle Taping Techniques Anchor Figure 1 – Anchor Stirrups
Thumb Taping - Thumb Strapping - Strap Thumb Health > Taping Techniques > Thumb Taping The following thumb taping techniques are designed to support the thumb and reduce stress on the thumb during activity. They can be used for both the treatment and prevention of thumb injuries. You should discuss the suitability of these thumb taping techniques with your physiotherapist prior to using them. Generally, they should only be applied provided they are comfortable and do not cause an increase in pain, discolouration, pins and needles, numbness, swelling, itchiness or excessive redness of the hand, wrist, fingers or thumb. What sort of tape should be used to tape my thumb? There are many different tapes and bandages available for use by physiotherapists and patients. Benefits of Thumb Taping When used correctly, thumb taping techniques can: Aid healing of thumb injuries. Indications for Thumb Taping It is generally beneficial to tape a thumb in the following instances: When should I avoid Thumb Taping? Thumb Taping Techniques Anchor Side Loop
Sports Medicine aged athletes Home > PDHPE > Options > Option 3 - Sports Medicine > Sports Medicine Key Messages There are many positive benefits of exercise for adults and aged athletes. There are many active adults and aged athletes who participate in competitive sport and are very successful. The Australian Government, in conjunction with Sports Medicine Australia, in 2005 produced a document entitled Choose Health: Be Active , a physical activity guide for older Australians. As a result of the ageing process, the ability to function efficiently decreases and more athletes may have a history of poorer health or poor health risk behaviours. heart conditions (high blood pressure) fractures and bone density (osteoporosis) flexibility and joint mobility (osteoarthritis). Heart conditions Heart conditions such as high blood pressure and hypertension lead to problems associated with the intensity of exercise, however, this can be planned and catered for. Fractures/bone density Flexibility/joint mobility Back
Sports Medicine Female athletes Home > PDHPE > Options > Option 3 - Sports Medicine > Sports Medicine Key Messages Eating disorders, iron deficiency and poor bone density are conditions that can affect female athletes and impede performance. Female athletes need to be mindful of nutritional requirements, particularly in meeting the recommended dietary intake (RDI) of iron and calcium. For females, participation in sport can achieve the same physiological, psychological and social benefits as for men.Â There are, however, a few factors that female athletes need to be aware of to ensure they are participating safely and efficiently. eating disorders iron deficiency bone density pregnancy Eating disorders Eating disorders can impair performance. Iron deficiency During menstruation females lose more iron than normal and therefore need to ensure that adequate iron is consumed at all times. Bone density Pregnancy whilst exercising. Further understanding of female athletes can be found on the following links: Back
Energy drinks: a trigger for heart attacks and stroke? When a 17-year-old girl, with a potentially life-threatening heart disorder, recently presented to me with an abnormally fast and irregular heart rhythm, I wondered how the natural history of her disease could so abruptly lead to a potentially fatal electrical rhythm disturbance. Until I questioned her more about the moments leading to the rhythm problem. Uncharacteristically, she had consumed a significant volume of a popular energy drink. Energy drink consumption has grown exponentially over the past five to ten years. The drinks are primarily targeted at the vulnerable youth and young adult market with aggressive advertising and marketing. So what is in energy drinks that could potentially trigger cardiac events? The combined levels of caffeine in these energy drinks are much higher than a standard cup of coffee. What’s more, energy drinks are intended to be drunk fast, and more recently, have been condensed to smaller volumes – so-called “energy shots”.