Feature Story
The Hockey Doc on peak performance
QUESTION: What can I do to stay at a top level of performance in
overtime games?
Answer: Proper hydration is
absolutely essential for maximal on-ice performance. Dehydration can reduce
ones endurance and on-ice performance.
It is very important for one to recognize
that thirst is a poor indicator of the body’s hydration status. We do not experience
thirst until we have lost two percent of our body water content.
Since active skaters have been found to
lose up to two liters or more of water per hour from sweating, it is essential
to replenish this loss by drinking. Mild dehydration of 2-3 percent, which is
common after a hard workout on the ice in full gear, can decrease work capacity
by 15-20 percent.
In this regard, one of the best ways that
coaches and athletic trainers can help their teams to perform at maximal
capacity is to make sure that they do have sufficient water on the bench to
treat their athletes and also to make sure that they have frequent water
breaks.
For every liter of fluid lost by the body
by sweat or through other means, one’s body core temperature can increase by
0.5° F, blood output by the heart can decline by a liter a minute and the
baseline heart rate will increase 8-10 beats per minute. Since active skaters
can lose between 1-2 liters of water per hour through sweating, it is essential
to replenish this loss by drinking.
Cool and cold fluids are absorbed better
than warm fluids. It is important to drink before, during and after exercising
to maintain fluid balance. Our recommendations are to consume between 500-600
mL of cold water or a carbohydrate-electrolyte beverage 15-20 minutes before
exercising. During exercising, 250 mL for every 15-20 minutes of hard on-ice
activities should be a minimal replacement gage.
Fluid replacement is essential to
maximize on-ice competition. Hockey players are at risk for mild dehydration,
with a subsequent loss of on-ice skating capability, due to the gear that they
wear and the hard workouts, even in refrigerated indoor ice rinks. It is
important that players consume an appropriate amount of fluid replacement for
practices and games to maximize their on-ice competitive levels.
Dr. Rob LaPrade, MD, PhD, is the team
physician for the