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Parents Corner - July Newsletter 

Welcome to our July Newsletter. 
We have scanned the net to find topics we believe will help parents raising young athletes. No parent is perfect, however, here are some topics that might help you on you way to perfection.

Dehydration
Strategies for speedy recovery


Enjoy your reading and don’t forget if you have a topic you would like covered e-mail it to jason@readyrugby.com.au

Dehydration

Our bodies are about two thirds water. When someone gets dehydrated, it means the amount of water in his or her body has dropped below the level needed for normal body function. Small decreases don't cause problems, and in most cases, they go completely unnoticed. But losing larger amounts of water can sometimes make a person feel quite sick.

Signs of Dehydration
To counter dehydration, you need to restore the proper balance of water in your body. First, though, you have to recognize the problem.

Thirst is one indicator of dehydration, but it is not an early warning sign. By the time you feel thirsty, you might already be dehydrated. Other symptoms of dehydration include:

    * feeling dizzy and lightheaded
    * having a dry or sticky mouth
    * producing less urine and darker urine

As the condition progresses, a person will start to feel much sicker as more body systems (or organs) are affected by the dehydration.

Preventing Dehydration
The easiest way to avoid dehydration is to drink lots of fluids, especially on hot, dry, windy days. Water is usually the best choice. Drinking water does not add calories to your diet and can be great for your health.

The amount that people need to drink will depend on factors like how much water they're getting from foods and other liquids and how much they're sweating from physical exertion.

If you're participating in sports or strenuous activities, drink some fluids before the activity begins. You should also drink at regular intervals (every 20 minutes or so) during the course of the activity and after the activity ends. The best time to train or play sports is in the early morning or late afternoon to avoid the hottest part of the day.

For more go to http://kidshealth.org/teen/safety/first_aid/dehydration.html

Strategies for speedy recovery

   1. Rehydrate quickly after a long workout and remember that sports drink, cordial and fruit juice provide carbohydrate as well as fluid.
   2. If the next session is less than eight hours away, try to schedule a snack or your next meal within 30-60 minutes of finishing the first workout.
   3. Many athletes do not feel like eating after a heavy exercise session. In this situation, drinks or a light snack can be an inviting option until the next meal is possible. An intake of 50-100g of carbohydrate will start the refuelling process (see the list of snacks or light meals that can provide this carbohydrate target).
   4. Note that carbohydrate snacks providing protein and other nutrients may promote speedy repair of any damaged tissues.
   5. If home is far away and there are no suitable food outlets at your training or competition venue, be prepared and take your own supplies.

Refuelling only begins effectively when carbohydrate is consumed, so if the time between workouts or competition sessions is tight (for example, eight hours or less), it makes sense to make every moment count. Of course, rehydrating is also part of the job of recovery.

Ideas for 50g serves of carbohydrate


* 800-1000 mL sports drink.
* 500 mL fruit juice or soft drink.
* 250-350 mL fruit smoothie.
* 250-350 mL liquid meal supplement.
* 60g jelly beans or lollies or 70-80g chocolate bar.
* 1 round jam or honey sandwich (thick-sliced bread and a lot of jam or honey).
* 3 muesli bars or 2 cereal bars.
* 3 medium-large pieces of fruit (eg apple, orange, banana).
* 2 cups breakfast cereal and skim milk.
* 2 x 200g carton low-fat fruit yogurt.
* Cup of thick vegetable soup and large bread roll.
* 2 cups fruit salad and 1/2 carton of low-fat fruit yogurt.
* 1 large bread roll and banana filling.

To read more go to 

http://www.nestle.com.au/Nutrition/SportsNutrition/Winning/TopPerformance/Speedy.htm