TrueSport: June 2022 - Hydration

Having a tough talk with your coach doesn't have to be a stressful, scary thing. Whether you want advice on how to get more playing time or you're having a hard time with a teammate, these conversations might feel like a train wreck in the making, but they can go smoothly with a little thought and preparation.

Here's what TrueSport Expert and President of Now What Facilitation, Nadia Kyba, MSW, wants you to do to have a great talk with your coach.

Do it yourself

It's tempting to have your parents or caregiver call your coach for you, but learning to talk to adults about tough topics is important and sport is a great testing ground. A trusted adult or your parents can still help you work through what you want to say, but you should be the one asking the coach for a meeting. Of course, if you feel in any way unsafe around your coach or are uncomfortable with something happening on the team, you should definitely tell your parents or another adult

Make a plan

You can always ask your coach for a meeting via email, but specify that you'd like to meet in person or talk on the phone. One sentence about why you want to meet is plenty—save the specific details for your talk so you don't accidentally end up having your tough conversation via email. Face to face or over the phone is better. Say something like, 'I'm hoping to get some feedback, can we meet to talk about it?' in your message.

Plan your 'ask'

Think through what you want to say to your coach. Do you have examples you want to bring up, or certain questions you want to ask? What are you hoping to achieve by having this meeting? Often, we skip this planning stage and end up in meetings unsure of what to say. Write your thoughts down and bring the notebook to the meeting. Not only will you be prepared and less likely to forget anything important, the notebook shows your coach that you're taking the meeting seriously. It also gives you a prop: When you're nervous, you can pause for a few breaths and collect yourself by glancing at your notes!

For even more success, think about what you want for yourself -- like more playing time -- but also think about what that would mean for the team. Your coach will appreciate that you're thinking about the good of the team, not just your own interests.

Practice!

This is where your parents or a friend come in: Practice having your talk and test the different ways your coach might respond so you're ready for it. Practicing is especially helpful if you know you tend to get angry or upset when you're having tough talks. If you can practice your conversation ahead of time, you're going to get out some of the emotion that might be building up, so you can go into your real talk with your coach feeling confident and calm.

Take a breath before going in

These meetings tend to take place after practice. And that's great, unless you're feeling gross, sweaty and hungry. Take five minutes to hit the locker room and clean up, get changed, and have a quick snack. You'll feel more in control.

Ask open questions

Try to avoid asking your coach questions that can be answered with a yes or no. So instead of saying "Can I have more playing time?" consider asking, "What can I do to earn more playing time?" With an open-ended question, your coach will be required to provide a more specific answer, such as next steps regarding your practice, your personal development and your contributions on the court to earn more playing time. If the answer you get isn't clear, you should always feel free to simply say, "Tell me more" or "Can you elaborate on that?"

It's OK to pause

Taking a break during the conversation to check your notes or gather your thoughts is completely acceptable. Pausing can help you settle your emotions, and it gives you a chance to rethink any of the questions you were hoping to ask.

Agree on next steps

Every conversation should close with a follow-up plan: How will progress be assessed? What are our next steps? Will we meet again? When will more feedback be provided? Ask your coach to recap their takeaways from the conversation. It's tough to do, but this is the most important part of the conversation. If you don't make a plan, the odds are good that this conversation will repeat itself in a few weeks.

Follow up

After you leave, take a few minutes to type up what you discussed and email it, along with a thank you, to your coach. This way, you're able to double-check that you understood what was discussed and the steps are in writing. Remember that your coach is just as busy as you are, and if you don't follow up, they may forget what they agreed to!

Takeaway

Tough talks are never easy, but they can be less difficult with some preparation and practice.

-- Hot weather is coming, and that means your athletes are at a higher risk of becoming dehydrated during practices and games. And even mild dehydration can impact athletic performance as well as an athlete’s general health. Losing just 2 percent of an athlete’s bodyweight through sweat loss can change how an athlete is feeling and performing, whether they are sprinting at a track meet or participating in a day-long volleyball tournament.

Here, TrueSport Expert Stephanie Miezin, MS, RD, CSSD, is sharing what you need to know to help athletes stay safe on the field.

Signs of dehydration

1. Don’t count on the scale

As we mentioned, a loss of two percent of an athlete’s bodyweight due to sweat loss is a strong signal for dehydration. But in reality, that calculation is pretty complicated. Miezin explains that you would need to weigh an athlete immediately prior to practice -- accounting for clothing -- then account for all fluid lost through using the bathroom as well as all fluid gained from sipping water or a sports drink, or even including food eaten. “It’s usually impractical for athletes, and for coaches,” she adds. You need a smart scale, a food scale and a degree in mathematics to keep track of that 2 percent loss! That’s why most research that cites the two percent statistic is done in controlled lab conditions. So, in real life, how do you know if an athlete is becoming dehydrated?

2. Pay attention to subtle cues

Rising irritation levels, increased fatigue, dizziness and trouble paying attention are all early warning signs that an athlete may be becoming dehydrated, says Miezin. The biggest sign is a drop in energy levels, which can sometimes be attributed to calorie deficiency rather than dehydration. The two are not mutually exclusive, of course, so if you’re noticing any of these signs in an athlete, stopping for a sports drink or water plus a snack break is a smart idea.

3. Look for physical indicators

Loss of coordination, nausea and cramping are all indicators of dehydration, though they all have other causes as well. An athlete who seems to be losing coordination may be in the early stages of dehydration or even heat exhaustion, says Miezin. Unfortunately, loss of coordination and nausea can also both be brought on by a concussion, so it’s important to make sure that an athlete didn’t suffer from a hit to the head. Cramping may be another indicator of dehydration, though it’s not a guarantee. “We still don’t know exactly what causes cramping for athletes,” she says. “But because it may be caused by a fluid and electrolyte imbalance, making sure that an athlete who is cramping is rehydrating properly may be helpful.”

4. Early dehydration doesn’t have obvious physical manifestations

“I remember having a coach who would take me out of games almost immediately when it was hot out, because my face would get very red, very easily,” Miezin recalls. A red face isn’t an indicator of dehydration or even heat exhaustion, though. Some people are just naturally more prone to flushing in higher temperatures. Some athletes are also heavier sweaters than others, and while it might look worrisome, it’s perfectly natural. For the heavier sweaters, do prioritize sports drinks or water with added electrolytes, as those athletes are losing more electrolytes and fluids at a higher rate than less sweaty athletes.

5. Educate your athletes

One of the common indicators of dehydration is urine color. Typically, the rule is that urine color should ideally look like ‘lemonade.’ “Apple juice color or darker can be a sign of dehydration,” Miezin says, but cautions that other factors can influence urine color. An athlete eating beets or taking certain vitamins or supplements may end up with brightly colored red or yellow urine, which can mask dehydration issues. Despite those variables, you can tell athletes to pay attention to urine color -- and how often they need to pee -- as potential warning signs for dehydration.

How to rehydrate

1. Dehydration can happen even in short practices

If practices or games run over an hour, make sure you’re allowing athletes time for an electrolyte-infused water and/or snack break. If a session is particularly intense, especially in hot weather, you may need to break more often. While most short practices don’t require an athlete to take in extra water or calories, if the athlete is starting practice mildly dehydrated, even a 45-minute session can dehydrate them. As temperatures rise, recommend that athletes show up to practice with sports drink or water that has electrolytes or a pinch of sea salt added. And never disallow an athlete from taking a break to hit the water fountain if they ask!

2. Rehydrate with electrolytes and water

You may be surprised to learn that dehydration isn’t just water depletion. Your athlete needs to replenish critical electrolytes along with water in order to better absorb the water quickly. That means sports drinks are the best option for rehydration, rather than plain tap water, says Miezin. Adding a pinch of sea salt to regular water is another option, as is eating a salty snack while drinking water, especially if you don’t have access to a sports drink and you believe that an athlete is beginning to show signs of dehydration.

3. Don’t gulp gallons of water

When rehydrating an athlete, try to focus on slow and steady sipping. Sipping allows for better absorption of water rather than chugging. Drinking too much, too fast can have other potentially harmful effects other than needing to take more bathroom breaks. “It’s generally not ideal to encourage athletes to start chugging plain water,” says Miezin. “Water without electrolytes can lead to hyponatremia when consumed in large quantities, which is when the body’s sodium levels become dangerously low.” Unfortunately, hyponatremia can be deadly for young athletes, which makes following rehydration procedures even more critical. Water alone won’t rehydrate your athlete: A balance of electrolytes and water is necessary.

4. Take a break

If you suspect an athlete is becoming dangerously dehydrated -- their mood or coordination is affected -- t’s time for a break. That may mean a short break on the sidelines as they slowly sip a sports drink, or it may mean sitting out the rest of the game altogether, depending on how well they seem to bounce back. You’ll have to make a judgment call on whether they should return to play, says Miezin. (Remember, it’s always better to err on the side of caution.) Additionally, make sure that the athlete is out of the sun and sitting or lying down to recover. Dehydration in hot, humid weather can cause an athlete to stop sweating, which can eventually lead to heat exhaustion or heat stroke, so cooling them down is also important.

5. Dehydration is a year-round issue

In the summer, athletes are more likely to become dehydrated due to heat and humidity, but it can happen anytime during the year. Indoor practices are often pretty warm and busy lifestyles can lead to dehydration even on mild days. So, keep an eye out for these symptoms all the time, not just when summer hits.

Takeaway

Dehydration symptoms are hard to see, so pay close attention for signs like a loss of coordination, increased irritability, and fading energy. If you suspect an athlete is becoming dehydrated, ensure that they pause and sip a sports drink (ideally chilled), as well as allow their bodies to cool down.

For young athletes, breakfast is an important meal, but it’s also the most likely to get skipped in order to finish that homework assignment or catch the bus. And as a busy parent, you may simply find yourself struggling to make a healthy breakfast for your athlete as you rush to get out the door to head to work on time. But there are plenty of easy, healthy options that can be prepped ahead of time and only take a few minutes to whip up.

Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, shares a few favorites. But first, she’ll talk about the contents of a good breakfast.

What’s in a good breakfast?

A healthy breakfast for a young athlete needs to contain the major macronutrients: protein, fat and carbohydrates. Including all three will ensure that your athlete is full and satisfied until lunch. That’s why, for instance, our egg recipes all include toast or potatoes to provide the much-needed carbohydrate element. Skip that, and your athlete will be low on energy. Portion size also matters. A single egg and slice of toast will provide less than 200 calories and only seven or eight grams of protein, compared to an egg and cheese sandwich on whole grain bread made with two eggs and two slices of bread, which would provide around 20 grams (a full serving) of protein in addition to healthy fats and complex carbohydrates for a meal of around 500 calories.

With this in mind, here are a few recipes that can also be made in minutes or prepped at the beginning of the week to make mornings simple:

Overnight oats

Make: The night before

1 serving

Notes: If you prefer to meal-prep early in the week, mix together individual mason jars of the dry ingredients. Add the wet ingredients the night before, though, otherwise by the end of the week, the oatmeal will be too mushy to be appetizing. This is a great meal prep activity to do with your athletes, and ideal for parents with multiple picky eaters since each can choose their own toppings and flavors!

• 1/2 to 3/4 cup rolled oats
• 1/2 to 3/4 cup milk (Whole milk provides a great protein source, but plant-based alternatives are fine. Look for protein-enriched options.)
• 1/2 teaspoon vanilla extract
• Optional sprinkle of cinnamon or cocoa powder
• 1-2 tablespoons maple syrup or honey
• Choose your own fruit toppings: mixed fresh berries, sliced bananas, frozen berries, chopped apple
• Choose your own added fat/protein: chopped nuts, hemp seeds, chia seeds, nut butter, shredded coconut

Mix all ingredients together in a mason jar or other single-serve container.

Store in the refrigerator overnight.

In the morning, your athlete can eat this cold, or it can be microwaved if preferred.

Vegetable frittata

Make: At the start of the week

4 to 6 servings

Notes: Vegetable frittatas are great options for athletes who prefer savory breakfasts, since they can be made ahead of time and will stay tasty in the fridge for a few days. Be aware of portion size: You may assume since this cooks in a pie pan, it will serve eight. But athletes on the go will want more than 1/8 of the pie to stay satisfied. For smaller/younger athletes, a 1/6 serving of the pie should be plenty, but older athletes should eat 1/4 of the pie to ensure they get enough protein and carbohydrate from the potatoes and eggs.

• 10 eggs
• 1/3 cup whole milk
• Frozen shredded hash brown potatoes
• Your choice of vegetables: Frozen or fresh vegetables of any type work in this! Choose your athlete’s favorites, and if you don’t have time to chop veggies, look in the frozen aisle for pre-chopped mixes that would work well with eggs. Chopped spinach, onions, peppers and broccoli are common favorites.
• Optional: cheese, bacon bits, salt, pepper, hot sauce

Preheat oven to 375 degrees.

Defrost frozen vegetables and hash browns.

Spray or rub deep 10-12” pie pan or cast iron skillet with oil.

Use hash browns to create a crust in the bottom of the pie pan (breaking up patties if needed). This doesn’t need to look like a perfect pie crust, as the egg will bind it all together in the pan.

Bake hash browns for 5-10 minutes until they become slightly crispy.

In a bowl, whisk eggs and milk together.

Optional: Sauté your vegetables with olive oil, salt, and pepper.

Mix vegetables into egg mixture.

Optional: Add cheese, salt, pepper, and a drizzle of hot sauce if desired.

Pour egg mixture into your pie pan.

Bake for 15-20 minutes or until fork comes out of eggs cleanly.

Chia seed pudding

Make: At the start of the week

5 servings

Notes: Chia seed pudding is a great option for an athlete who loves tapioca pudding or needs something easy to eat on the go. It’s nutrient dense for a relatively small volume of food, so it’s a great solution for an athlete who just isn’t into eating in the morning. Chia seed pudding is a great source of protein and healthy fats, but on its own, it’s low in carbohydrates. Make sure that you’re adding plenty of fresh, frozen or dried fruit to the pudding in addition to a sweetener like maple syrup or honey to make it more satisfying.

● 1 cup chia seeds

● 4.5 cups milk (Whole milk provides a great protein source, but plant-based alternatives are fine. Look for protein-enriched options.)

● 1/2 teaspoon vanilla extract

● Optional sprinkle of cinnamon or cocoa powder

● 1-2 tablespoons maple syrup or honey

● Choose your own fruit toppings: mixed fresh berries, sliced bananas, frozen berries, chopped apple, dried fruit

Mix all ingredients together in a large storage container, or pre-portion into five smaller containers. If your athlete likes to mix things up during the week, make the base separate (chia, milk, vanilla and sweetener) and add toppings separately each morning.

Store in the refrigerator overnight; it will stay good for a full week.

On-the-go-options

No time? No problem. Just remember to include protein, carbohydrate, and fat, ideally with some fiber and micronutrients from fruits or vegetables.

● Nut butter and jam on whole wheat bread (look for a multi-grain option that includes nuts and seeds for extra satiety)

● Plain 2% Greek yogurt with honey and berries

● Two hardboiled eggs or 2-3 slices of cheese with a whole grain bagel and some mixed berries

Need more breakfast recipes? Check out our article on 6 Breakfast Options For Youth Athletes.

Takeaway

Breakfast is critically important for young athletes, but often, athletes in a rush skip or skimp on breakfast, which could lead to inadequate nutrient intake and/or poor performance at practice or games. But breakfast doesn’t have to be a gourmet affair: There are simple recipes that make it easy to provide plenty of protein, fat and carbohydrates to your active student.