playing lacrosse in the heat

The dog days of summer are approaching. Die-hard athletes (especially lacrosee players) will be out in the heat playing hard all summer long. Daytime practices and all-day tournaments can be difficult for athletes. Hydration is of the utmost importance. Along with that, maintaining an electrolyte balance is necessary not only for energetic play, but also for safety.

After much reading and research, I found out that electrolyte replacement drinks, if taken during an event, are hypertonic. In other words, they really need to be diluted 50-50 with water for optimal use by the body. Also, many of them are mixed with glucose/fructose/sugar.

What is the solution?

Drink water and eat fruit! How much water and what fruits?

Water:

Start hydrating 48 hours before your big event. Drink 8 large glasses of water every day for the 2 days leading up to the day of the tournament. Add a 16oz bottle of water for every hour of practice if you have practice on those days. If you’ve hydrated like this, you should be able to play a full match and take the heat. Drink at least 1-2 bottles of water during the time period – warm up until the end of the game.

What fruits?

Again, after much reading and research, I chose the 4 fruits that I think contain the most electrolytes, plus one that tastes good and has other properties that I think are important. The essential fruits are: bananas, melon, honeydew and kiwi. To these, you can add strawberries, blueberries, raspberries, acai berries, or black berries, for flavor and antioxidants.

When to eat them?

Just like water, start drinking 2 days before your big event. Get them and wash them, clean them, peel them and cut them. Keep them on hand Wednesday night if you play on Saturday. Make a great fruit salad with them. Have them ready to use any time during those 2 days.

Fruit salad: everything cut into small pieces

4 bananas

2 melons

1 sweet melon

4 kiwis

2 cups of berries of your choice

Cut a lemon in half and squeeze one half over the fruit. It will keep it from browning.

Eat a cup of fruit salad at every meal for the past 2 days, except:

The night before, eat 2 cups of fruit salad.

For breakfast on game day, eat 2 cups (plus some protein/boiled egg whites)

Pack the rest in a Tupperware and cooler for game day. Eat it throughout the day and between games. Eat other things throughout the day. Eat protein. Keep it healthy. No fried or high-fat foods. Eat when you are hungry. Don’t limit your calorie intake.

The shakes are very popular with children. However, there are some problems:

Glycemic Index/Sugar Content:

Keep the glycemic index of the shake low by adding soy or whey protein. This is important. In short, the lower the glycemic index of the shake, the more energy will be derived from the calories ingested. No protein? It makes the glycemic index higher and nutrients burn like sugar. You risk a blood sugar drop shortly after ingestion that could slow down your player at the wrong time.

Protein powders can have a chalky taste. I take 2 tablespoons, but have come to see food as fuel. I can eat whatever I need to eat if it better serves my purpose. Children can’t always do that. Work with them.

Use the fruit from the fruit salad. It’s perfect for electrolytes, and it’s in your fridge!

You could even have a smoothie the night before the game as a treat!

Smoothie recipe:

2 cups of ice

2 cups skim milk (soy or rice milk is fine)

2 cups of fruit salad, all the ingredients

1 handful of berries of your choice

1-2 scoops of protein powder to taste

Mix it up and place it in a to-go cup. Take it in the car on the way to the game. If he only gets half drunk at game time, stick him on ice. Drink it half the time.