Sport and Alcohol

Alcohol enjoys a strong association with sport in Ireland at all levels. Players, coaches and fans are often captured in the media celebrating a win with alcohol. For a variety of reasons there is a strong tie between alcohol and sport in this country. The issue at hand is whether or not this association creates an environment where players disproportionately misuse alcohol and other social drugs compared with their non-player counterparts.

So what does the research say?

Much of the research investigating the relationship between sport and social drug (including alcohol) use has shown that when young adolescents are involved in organised sports, sport has a positive influence on an individual’s use of alcohol and other social drugs. That is, adolescents involved in organised sport are less likely to use alcohol and other social drugs. However, other studies have shown that being involved in sport as an adult may actually encourage greater intake of alcohol compared with non-athlete peers, and that players are more likely to engage in high-risk behaviours such as driving. It appears that athletes involved in team sports may be at greater risk of excessive drinking compared with individual athletes, with the main explanation from team players being that “drinking is important to develop a bond with other players”. Further to this, research indicates that for many GAA players, alcohol is only consumed in binges and that these binges occur mostly after competition and frequently exceed recommended levels for safe drinking. In 1991 a study investigating the dietary habits of male athletes, food diaries collected from elite-level Australian Rules Football players revealed that the athletes consumed virtually no alcohol during their regular training week. However, on the evening following the game, alcohol intake varied from no alcohol consumed up to as much as 350 g of alcohol in that evening. To give you an idea of how much alcohol that represents, there is 15 g of alcohol in a full-strength stubby of beer, so 350 g of alcohol is equivalent to one slab of beer. Some would say that athletes have become more professional about their behaviour since 1991, however the recent spate of headlines regarding the misuse of alcohol and other social drugs would suggest otherwise. So, although sport is about fitness and health, playing elite sport may not necessarily create an environment that automatically develops healthy behaviours and attitudes towards the use of social drugs.

Alcohol and Exercise

Alcohol is a depressant drug, not a stimulant as many people think. It slows down activity in the central nervous system, including the brain. Depressants affect concentration and coordination, and slow the response time to unexpected situations. Alcohol is an ergolytic aid to sports performance. This means that alcohol will detract from, not improve, exercise performance. Alcohol intake negatively impacts on a variety of psychomotor skills essential for successful exercise performance, including reaction time, balance and hand–eye coordination. Studies have also shown that drinking alcohol does not improve power, strength or endurance. It is important to note that alcohol is banned in some sports during competition. Although most players do not use alcohol immediately before exercise, consuming alcohol in binges during the week or on weekends, is likely to affect recovery from exercise and exercise performance on subsequent days. The impact of consuming alcohol in binges has a variety of short-term and long-term effects for the athlete:

Short-term Effects

• Alcohol causes dehydration — Alcohol is widely reported as causing dehydration. This statement is true to a point, however it is largely dependent on the concentration of the alcoholic drink being consumed. Concentrated drinks such as spirits consumed in small glasses or shots, full-strength beers and wine will result in a net fluid loss. However low-alcohol choices such as mid-strength beers and spirits served in large glasses with a non-alcoholic mixer may actually assist athletes to rehydrate following exercise.

• Binge drinking exacerbates soft tissue injury — Soft tissue injury management requires reducing blood flow to the area in order to contain the injury. Consuming alcohol has the opposite effect. It increases blood flow to the area, which is likely to extend recovery time following injury.

• Slower decision-making — It becomes fairly obvious that after a few drinks your ability to react and make correct decisions is impaired. This may increase your risk of serious injury from an accident or being involved in a brawl.

Long-term Effects

In the long term, regular binge drinking can add significant kilojoules. People talk a lot about the carbohydrate in beer as the reason for men putting on weight. Beer contains very little carbohydrate, as the sugar in beer is converted into alcohol. It is the alcohol in beer, not the carbohydrate, that is responsible for weight gain. Alcohol has also been shown to increase fat deposition, as the body prefers to use alcohol as a fuel source when consumed. If you eat high-fat foods when you are drinking alcohol, the fat in these foods is directed to storage as opposed to being used as a fuel source. So, if athletes go out and have half-a-dozen drinks, their kilojoule intake can increase more quickly than they bargained for. This is particularly important for athletes aiming to maintain low body-fat levels and/or a low body weight. Outside of these direct physical effects, binge drinking following exercise has numerous indirect effects in delaying the recovery process. Some of the indirect effects of binge drinking following exercise include:

• the player being distracted from carrying out appropriate recovery strategies to help the body refuel, rehydrate and facilitate muscular repair

• players may relax their attitudes towards certain foods they usually may not eat

• players may fail to follow-up appropriate injury rehabilitation and management

• players might place themselves at an increased risk of violence or being involved in a brawl, leading to serious injury and/or adverse publicity.

The combined direct and indirect effects of binge drinking may seriously affect the recovery of athletes from exercise, their subsequent exercise performance, and potentially their sporting career.

Guidelines for surviving a night out with team mates?

As highlighted above, alcohol WILL have a negative effect on your sporting performance. Some people however will still drink, here are a few practical suggestions that will assist in managing alcohol intake when out with friends and team mates. Importantly, athletes need to control their own intake, rather than the team environment dictating their alcohol intake. Athletes should:

• Plan in advance — Think about where you are going, who you will be with and how much you are going to drink. Plan ahead. What do you need to do the next day?

• Eat before or while you are drinking — Eating carbohydrate-rich foods following exercise helps replenish muscle fuel stores. Furthermore, food in the stomach slows down the rate at which alcohol can be absorbed into the blood stream. Eating slows down your drinking pace and fills you up.

• Pace yourself — Space alcoholic drinks with non-alcoholic drinks. You could even start with a water, juice or soft drink. You will drink much faster if you are thirsty, so having a non-alcoholic drink to quench your thirst before you start drinking alcohol is a good idea, particularly after playing sport.

• Drink slowly — Sip your drink, do not down it in gulps. Put your glass down between sips.

• Select low-alcoholic drinks — Low-alcoholic beers or spirits in large glasses of juice or soft drink.

• Be the designated driver — If you have made the decision not to drink and are worried that there might be pressure from your friends or team mates to have a few, let them know that you are the designated driver. They will respect that decision and it will save them money in cab fares.

• Drink one drink at a time — Do not let people top up your drink if you have not finished it — it is a lot harder to keep track of how much you have drunk.

• Keep yourself busy — If you are occupied you tend to drink less. Have a dance or play pool, do not just sit and drink.

• Avoid rounds — Drinking in a round with team mates encourages you to drink at someone else’s pace. If you do get stuck in this situation, buy a non-alcoholic drink for yourself when it is your turn.

• Do not take any substances you are not sure of and do not leave your drinks unattended — There are increased reports of ‘drink spiking’ across Ireland so always watch your drink and do not accept drinks from strangers.

• Look out for your friends and team mates — Always watch out for your friends or team mates. If you got into trouble you would expect them to watch out for you. Do not be afraid to let them know that they have had too much. They may not be too impressed when you let them know, but they will most probably thank you the next day.

• Make sure you rehydrate before you go to bed — One of the best ways to prevent a hangover is to make sure you drink water before you go to sleep. Drinking water throughout the evening is also a good option.

The Club GAA Manual

The GAA Club Manual is a resource for clubs to help club officers with general administration in the club. It contains advice and ideas on all aspects of club activity. The manual is only available online and will be updated regularly as required. It has a section on Coaching and Games Development which clubs may find beneficial by following the link

http://www.gaa.ie/content/documents/publications/club_documents/manual/Coaching_and_Games_Development_in_the_Club.pdf

Roe Valley Christmas Cracker

Derry Coaching and Games celebrated their Roe Valley Christmas Cracker at Roe Valley leisure centre on Wednesday 29th December!

A feast of Gaelic Football is what we aimed for and that is exactly what we got. Their were some great games, tackling, blocking, foot passing, high fielding, team play, vision, players wanting to win, we had it all. An absolutely brilliant day, thank you for everyone who made it happen in particular Limavady GPO Richard Ferris for organising the event, all the players who competed, their coaches for making a huge effort over Christmas and the staff at the leisure centre for opening up.

Finally to the referees a big THANK YOU Eunan, Daryl and Mervin!

Nutrition - Pre and Post Exercise

Nutrition - Pre & Post Exercise

Eating Before Matches/Training

Many GAA players put a lot of emphasis on the pre-event meal believing it is the key element to performance. It is important to remember that food eaten throughout the training week and food and fluid consumed during the event is just as important. Consuming food and fluid before exercise should be seen as an opportunity to fine-tune carbohydrate and fluid levels and to ensure you feel comfortable and confident.

When should I eat?

Food consumed before exercise is only useful once it has been digested and absorbed. This means you need to time your food intake so that the fuel becomes available during the exercise period. The time required for digestion depends on the type and quantity of food consumed. Generally, foods higher in fat, protein and fibre tend to take longer to digest than other foods, and may increase the risk of stomach discomfort during exercise. Large quantities of foods take longer to digest than smaller quantities. Generally, food is better tolerated during lower intensity activities, or sports where the body is supported (e.g. cycling) than sports such as running where the gut is jostled about during exercise (e.g Gealic Games) A general guide is to have a meal about 3-4 hours before exercise or a lighter snack about 1-2 hours before exercise. You need to experiment to find the timing, amount and make up that best suits your individual needs.

What should I eat?

Food eaten before exercise should provide carbohydrate. It should also be low in fat and moderate in fibre to make digestion easier and reduce the risk of gastrointestinal discomfort. For most exercise sessions, the emphasis on carbohydrate and fluid for the pre-event meal. However, it is also useful to continue to consider other nutritional goals when choosing a pre-exercise meal. This may mean including foods that include protein, vitamins and minerals.

The following foods are suitable to eat 3-4 hours before exercise:

• baked potato + cottage cheese filling + glass of milk
• baked beans on toast
• breakfast cereal with milk
• bread roll with cheese/meat filling + banana
• fruit salad with fruit-flavoured yoghurt
• pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat)

The following snacks are suitable to eat 1-2 hours before exercise:

• liquid meal supplement
• milk shake or fruit smoothie
• sports bars (check labels for carbohydrate and protein content)
• breakfast cereal with milk
• cereal bars
• fruit-flavoured yoghurt
• fruit

The following foods are suitable to eat if there is less than 1 hour before exercise*:

• sports drink
• cordial
• sports bars
• jelly lollies

Are foods with a low glycaemic index better?

Carbohydrate-containing foods have different effects on blood glucose levels. Foods with a low glycaemic index (GI) cause a slower, sustained release of glucose to the blood, whereas foods with a high GI cause a rapid, short-lived rise in blood glucose. It has been suggested that low GI foods could be useful in the pre-event meal as they would result in a slower and more sustained release of glucose during exercise maintaining blood glucose levels for a longer period. However, research has been unable to demonstrate that consuming low GI foods prior to exercise has universal benefits on exercise performance. In addition, consuming carbohydrate (e.g. sports drink) during exercise provides an alternative way to maintain fuel levels throughout the activity and a study has shown that this practice overrides the effects of different types of carbohydrate in the pre-event meal. If you are involved in an endurance event in which it is difficult to take in extra carbohydrate during the session, you may wish to trial low GI foods before exercise. However, keep in mind that many low GI options (lentils, porridge, multigrain bread) may not be suitable as they are more likely to cause stomach discomfort.

What if I play/train early in the morning?

It is not always practical to eat a meal 3-4 hours before exercise. If you train early in the morning you should opt for a light snack about an hour before exercise. For example, some fruit or a cereal bar on the way to training along with some fluid such as a glass of milk or juice. Make up for your smaller carbohydrate intake prior to exercise by consuming carbohydrate during the event or training session.

What if I am too nervous to eat?

You will perform better when you are well-fuelled and well hydrated, and the pre-event meal may play an important role in achieving these goals. Athletes need to experiment to find a routine that works, and foods that are safe and familiar. You may also find that foods such as cereal bars and sports bars can be eaten if you nibble them slowly over the hours leading up to your competition.

Should I avoid carbohydrate 1 hour before playing/training?

Most athletes are able to consume carbohydrate in the hour before exercise without affecting performance, and in some cases it can even improve the outcome of the session. However, a small percentage of athletes experience a drop in blood glucose levels and symptoms such as fatigue, shakiness and dizziness after consuming carbohydrate immediately before exercise. This reaction is a response to the increase in carbohydrate use that occurs after carbohydrate intake, associated with a rise in the levels of the hormone, insulin. When the start of exercise coincides with extra carbohydrate use, it is usual to see a small dip in blood glucose levels. In most people, this is a temporary event which is quickly corrected by the body without any side-effects. However, in a few individuals, the drop in blood glucose is greater, or the individual is sensitive to the change, suffering a pronounced fatigue. If you are affected in this way consider the following advice:

• Experiment to find the best timing for your pre-exercise meal. Try allowing a longer period between eating and exercising.
• If you need to eat close to exercise, opt for a snack that provides at least 70 g of carbohydrate. There is some evidence to suggest that small amounts of carbohydrate (<50>
• Include some low glycaemic index foods (yoghurt, multigrain bread, pasta, oranges) in the pre-exercise meal. These result in a slower release of glucose throughout exercise and a smaller insulin response compared to higher glycaemic index foods.
• Include some high-intensity activity in your warm-up. This helps to stimulate glucose release from the liver and prevents blood glucose levels from dropping too low.
• Consume carbohydrate during the event.

Recovery Nutrition

What are the priorities for recovery nutrition?

Recovery is a challenge for athletes who are undertaking two or more sessions each day, training for prolonged periods, or competing in a program that involves multiple events. Between each work-out, the body needs to adapt to the physiological stress. In the training situation, with correct planning of the workload and the recovery time, adaptation allows the body to become fitter, stronger and faster. In the competition scenario, however, there may be less control over the work-to-recovery ratio. A simpler but more realistic goal may be to start all events in the best shape possible.
Recovery encompasses a complex range of processes that include;
• refueling the muscle and liver glycogen (carbohydrate) stores
• replacing the fluid and electrolytes lost in sweat
• manufacturing new muscle protein, red blood cells and other cellular components as part of the repair and adaptation process
• allowing the immune system to handle the damage and challenges caused by the exercise bout
The emphasis an athlete needs to place on each of these broad goals will vary according to the demands of the exercise session. Key questions that need to be answered include - How much fuel was utilised? What was the extent of muscle damage and sweat losses incurred? Was a stimulus presented to increase muscle protein?
A proactive recovery means providing the body with all the nutrients it needs, in a speedy and practical manner, to optimise the desired processes following each session. State-of-the-art guidelines for each of the following issues are presented below.

Refueling

Muscle glycogen is the main fuel used by the body during moderate and high intensity exercise. Inability to adequately replace glycogen stores used up during a workout will compromise performance in subsequent sessions.
The major dietary factor in post-exercise refueling is the amount of carbohydrate consumed. Depending on the fuel cost of the training schedule or the need to fuel up to race, a serious athlete may need to consume between 7-12 g of carbohydrate per kg body weight each day (350-840 g per day for a 70kg athlete) to ensure adequate glycogen stores. As an overemphasis on other nutrients, such as protein and fat, can easily replace carbohydrate foods within the athlete’s energy requirements, careful planning of meals and snacks throughout the day is needed achieve the required level of intake (for more information on carbohydrate requirements for athletes, refer to the “Carbohydrate” Fact Sheet).
In the immediate post exercise period, athletes are encouraged to consume a carbohydrate rich snack or meal that provides 1-1.2 g of carbohydrate per kg body weight within the first hour of finishing, as this is when rates of glycogen synthesis are greatest. This is especially important if the time between prolonged training sessions is less than 8 hrs. The type and form (meal or snack) of carbohydrate that is suitable will depend on a number of factors, including the athletes overall daily carbohydrate and energy requirements, gastric tolerance, access and availability of suitable food options and the length of time before the next training session. Table 1 gives examples snacks providing at least 50g of carbohydrate.

Rehydration

The majority of athletes will finish training or competition sessions with some level of fluid deficit. Research suggests that many athletes fail to adequately drink sufficient volumes of fluid to restore fluid balance. As a fluid deficit incurred during one session has the potential to negatively impact on performance during subsequent training sessions, athletes need to incorporate strategies to restore fluid balance, especially in situations where there is a limited amount of time before their next training session.
Athletes should aim to consume 125-150% of their estimated fluid losses in the 4-6 hours after exercise (Refer to the “How much do athletes sweat?” Fact Sheet for advice on how to monitor fluid losses during exercise). The recommendation to consume a volume of fluid greater than that lost in sweat takes into account the continued loss of fluid from the body through sweating and obligatory urine losses.
Fluid replacement alone will not guarantee re-hydration after exercise. Unless there is simultaneous replacement of electrolytes lost in sweat, especially sodium, consumption of a large volume of fluid may simply result in large urine losses. The addition of sodium, either in the drink or the food consumed with the fluid, will reduce urine losses and thereby enhance fluid balance in the post exercise period. Further, sodium will also preserve thirst, enhancing voluntary intake. As the amount of sodium considered optimal for re-hydration (50-80 mmol/L) is in excess of that found in most commercially available sports drinks, athletes may be best advised to consume fluids after exercise with everyday foods containing sodium.
In considering the type of fluids needed to achieve their re-hydration goals, athletes should also consider the length of time before their next session, the degree of the fluid deficit incurred, taste preferences, daily energy budget, as well as their other recovery goals. With the latter, athletes can simultaneously meet their refueling, repair and contribute to their re-hydration goals by consuming fluids that also provide a source of carbohydrate and protein e.g. flavoured milk, liquid meal supplement.

Muscle Repair and Building

Prolonged and high-intensity exercise causes a substantial breakdown of muscle protein. During the recovery phase there is a reduction in catabolic (breakdown) processes and a gradual increase in anabolic (building) processes, which continues for at least 24 hours after exercise. Recent research has shown that early intake after exercise (within the first hour) of essential amino acids from good quality protein foods helps to promote the increase in protein rebuilding. Consuming food sources of protein in meals and snacks after this “window of opportunity” will further promote protein synthesis, though rate at which it occurs is less.

Immune System

In general, the immune system is suppressed by intensive training, with many parameters being reduced or disturbed during the hours following a work-out. This may place athletes at risk of succumbing to an infectious illness during this time. Many nutrients or dietary factors have been proposed as an aid to the immune system - for example, vitamins C and E, glutamine, zinc and most recently probiotics - but none of these have proved to provide universal protection. The most recent evidence points to carbohydrate as one of the most promising nutritional immune protectors. Ensuring adequate carbohydrate stores before exercise and consuming carbohydrate during and/or after a prolonged or high-intensity work-out has been shown to reduce the disturbance to immune system markers. The carbohydrate reduces the stress hormone response to exercise, thus minimising its effect on the immune system, as well as also supplying glucose to fuel the activity of many of the immune system white cells.

How does recovery eating fit into the big picture of nutrition goals?

To optimise recovery from a training session, meals (which generally supply all the nutrients needed for recovery) must either be timetabled so that they can be eaten straight after the work-out, or special recovery snacks must be slotted in to cover nutrient needs until the next meal can be eaten.
For athletes who have high-energy needs, these snacks make a useful contribution towards their daily kilojoule requirement. When there is a large energy budget to play with, it may not matter too much if the snacks only look after the key recovery nutrients - for example carbohydrate e.g. sports drink. On the other hand, for those athletes with a low energy budget, recovery snacks will also need to contribute towards meeting daily requirement for vitamins, minerals and other nutrients. Snacks that can supply special needs for calcium, iron or other nutrients may double up as suitable recovery snacks. e.g. yoghurt

What are some other the practical considerations for recovery eating?

Some athletes finish sessions with a good appetite, so most foods are appealing to eat. On the other hand, a fatigued athlete may only feel like eating something that is compact and easy to chew. When snacks need to be kept or eaten at the training venue itself, foods and drinks that require minimal storage and preparation are useful. At other times, valuable features of recovery foods include being portable and able to travel interstate or overseas. Situations and challenges in sport change from day to day, and between athletes - so recovery snacks need to be carefully chosen to meet these needs.

Table 1 - Carbohydrate-rich recovery snacks (50g CHO portions)
• 700-800ml sports drink
• 500ml fruit juice or soft drink
• 300ml carbohydrate loader drink
• 2 slices toast/bread with jam or honey or banana topping
• 2 cereal bars
• 1 cup thick vegetable soup + large bread roll
• 115g (1 large or 2 small) cake style muffins, fruit buns or scones
• 300g (large) baked potato with salsa filling
• 100g pancakes (2 stack) + 30g syrup

Table 2 - Nutritious carbohydrate-protein recovery snacks (contain 50g CHO + valuable source of protein and micronutrients)
• 300g creamed rice
• 250-300ml milk shake or fruit smoothie
• 600ml low fat flavoured milk
• 1-2 sports bars (check labels for carbohydrate and protein content)
• 1 large bowl (2 cups) breakfast cereal with milk
• 1 large or 2 small cereal bars + 200g carton fruit-flavoured yoghurt
• 220g baked beans on 2 slices of toast
• 1 bread roll with cheese/meat filling + large banana
• 300g (bowl) fruit salad with 200g fruit-flavoured yoghurt
• 300g (large) baked potato + cottage cheese filling + glass of milk

Table 3 - Foods providing approximately 10g of protein.

Animal foods
• 40g of cooked lean beef/pork/lamb
• 40g skinless cooked chicken
• 50g of canned tuna/salmon or cooked fish
• 300 ml of milk
• 200g tub of yoghurt
• 300ml flavoured milk
• 1.5 slices (30g) of cheese
• 2 eggs

Plant based foods
• 120g of tofu
• 4 slices of bread
• 200g of baked beans
• 60g of nuts
• 2 cups of pasta/3 cups of rice
• .75 cup cooked lentils/kidney beans

Hydration - Who Needs It?

Hydration - Who Needs It?

We now know that the regular ingestion of fluids is essential for sporting performance. Hypohydration (total body water below normal) impairs the body's ability to regulate heat resulting in increased body temperature and an elevated heart rate. Perceived exertion is increased causing the athlete to feel more fatigued than usual at a given work rate. Mental function is reduced which can have negative implications for motor control, decision making and concentration. Gastric emptying is slowed, resulting in stomach discomfort. All these effects lead to impairment in exercise performance. Most types of exercise are adversely affected by hypohydration, especially when they are undertaken in hot conditions, and negative effects have been detected when fluid deficits are as low as 2% (i.e. a deficit of 1.2 litres for a 60 kg athlete). The good news is that by drinking regularly during exercise, athletes can prevent declines in concentration and skill level, improve perceived exertion, prevent excessive elevations in heart rate and body temperature and improve performance - good justification for every athlete and coach to make fluid replacement a key priority during training and competition.

How much should athletes drink during exercise?

Fluid requirements vary remarkably between athletes and between exercise situations. Fluid losses are affected by: • Genetics - some people innately sweat more than others • Body size - larger athletes tend to sweat more than smaller athletes • Fitness - fitter people sweat earlier in exercise and in larger volumes • Environment - sweat losses are higher in hot, humid conditions • Exercise intensity - sweat losses increase as exercise intensity increases It is impossible to prescribe a general fluid replacement plan that will meet the needs of all athletes. Fortunately, athletes can easily estimate their own fluid requirements by weighing themselves before and after exercise sessions. Each kilogram (kg) of weight lost is equivalent to approximately one litre (L) of fluid. Adding on the weight of any fluid or food consumed during the exercise session will provide an estimate of total fluid loss for the session. For example, an athlete who finishes an exercise session 1 kg lighter and has consumed 1 litre of fluid during the session has a total fluid loss of 2 litres. The Sweat fact sheet in the ‘Hydration’ section discusses sweat losses in athletes and this process in more detail. Once an athlete's individual sweat losses are known, a plan can be prepared to help the athlete achieve better fluid replacement in subsequent exercise sessions. Fluid replacement plans will differ according to the athlete and the opportunities for drinking during the sport. However, where possible it is better to begin drinking early in exercise and adopt a pattern of drinking small volumes regularly rather than trying to tolerate large volumes in one hit. Most athletes can tolerate 200-300 ml every 15-20 minutes but tolerance will vary according to the exercise intensity.

How much do athletes actually drink?

Typically athletes replace 30-70% of sweat losses during exercise. Fluid replacement is an issue for all sports including those such as swimming and water polo conducted in wet environments, and sports conducted in air conditioned stadiums. There are many reasons for athletes failing to drink enough to replace fluid losses. Some athletes are so focused on training or competing that they forget to drink. Some avoid drinking because they fear stomach discomfort. Drinks need to be cool, palatable and conveniently available or they will not be consumed. The sensation of fluid in the mouth sends nerve signals to the brain that switch off the drive to drink. When fluids such as water, juice and cordial are consumed (low in sodium), the desire to drink is often switched off before the athlete has consumed sufficient fluid to match sweat losses.

What should GAA players drink?

Research shows that fluid intake is enhanced when beverages are cool (~15 °C), flavoured and contain sodium (salt). This makes sports drinks an ideal choice during exercise. Sports drinks are not gimmicks. They are legitimate products that are well researched and proven to improve fluid intake and performance. A great deal of science has gone into developing the flavour profile of sports drinks so that they encourage fluid intake during exercise. In addition, sports drinks contain carbohydrate at a concentration (4-8%) that allows refueling to take place during exercise. Several studies demonstrate that use of sports drinks will improve fluid intake. A study conducted in 1999 demonstrated better fluid balance with a sports drink compared to water. Even athletes who prefer to drink water during exercise, demonstrate better fluid intake when forced to drink sports drink. In the past, it was believed that sports drinks only benefited the performance of exercise greater than 90 minutes. However, in recent years, the intake of carbohydrate and fluid has been shown to be beneficial for high intensity exercise of approximately 60 minutes. This makes sports drinks a good option for many types of sporting activity. Water is still a suitable option during exercise. However, water drinkers need to be aware that water does not stimulate fluid intake to the same extent as sports drinks. Drinking to a plan is therefore crucial when drinking water. Don't rely on thirst. Cordial, soft drinks and juice generally contain greater than 10% carbohydrate and are low in sodium. This can slow down gastric emptying and makes these drinks a less suitable choice, especially for high intensity activity. Some athletes, exercising at low intensities may tolerate juice, soft drink and cordial but in most situations, sports drinks are the better option.

Is it possible to drink too much?

Consuming fluid in excess of requirements may cause some gastrointestinal discomfort. In extreme cases, a condition called hyponatraemia can occur. Hyponatraemia (low blood sodium levels) causes symptoms similar to dehydration and is potentially life threatening. It is not common but can occur in prolonged endurance events (> 2 hours) when large volumes of low sodium drinks (such as water) are consumed and sweat losses are small. Those most at risk are small females who have long race times. This group of athletes tends to have small sweat losses and plenty of time to consume large amounts of fluid during the event. Consuming sodium-containing fluids such as sports drink and matching fluid intake to sweat loss lowers the risk of hyponatraemia.

Summary of Fluid Guidelines

• Begin each exercise session in fluid balance. This requires drinking regularly throughout the day leading up to training or competition. Have a drink with all meals and snacks. • Immediately, before exercise commences, consume 200-600 ml of fluid. • Develop a plan for fluid intake for all exercise sessions longer than 30 minutes. Aim to match previous fluid losses as closely as possible (within 1% of body mass). Take into account all the opportunities within the sport. • Begin drinking early in the exercise session and continue to drink small amounts regularly. Sports drinks or water are the best options. • Replace any residual fluid deficit after exercise. You will need to drink 150% of any fluid deficit in the 4-6 hours after exercise to account for ongoing sweat and urinary losses. When fluid losses are high and/or rapid rehydration is required, sodium replacement may be required. Sports drinks, oral rehydration solutions and salty foods can all contribute to sodium replacement.

What can the coach do?

Drinking during exercise does not come naturally to athletes. It is a skill that needs to be developed and practiced. Coaches can help athletes by:

• Recognising the importance of fluid replacement during exercise and creating a supportive environment. • Arranging for athletes to be well educated regarding hydration.

• Assessing fluid balance during training sessions to help athletes determine individual fluid losses. • Helping athletes prepare a fluid replacement plan for training and competition.

• Incorporating drink opportunities during training.

• Providing cool, flavoured, palatable drinks which are readily accessible during training and competition or establishing team rules designed to encourage fluid intake - i.e. all athletes must bring suitable fluids or a drink bottle to training.

• Allowing athletes to practice and fine tune fluid replacement strategies during training in preparation for competition.

• Periodically monitoring fluid balance to create an awareness of whether athletes are meeting fluid replacement goals.

St. Ann's Christmas Gaelic Football League

St Ann's primary school completed their Gaelic Coaching until the new year with a Christmas League on their final day. All three classes competed over the past four weeks to represent their class in the final. On final day one team from each class represented their class with the eventual winners being presented with a cup made by the pupils. The Christmas league highlighted just how much the children have learned over the term and all the pupils thoroughly enjoyed it.

Nazareth House Christmas Go Games League

Attached are photos from the final day of Nazareth House's Christmas League. Each class was split into five teams and competed against each other for four weeks to have a winning team coming out of each class to be their representatives. The two winning teams came together on final day to compete for the title of best class. Mrs McDaid's Class came out on top against Mr McDoal's.
Great skill was on show on the day and hihglighted what the children have learned over the previous term.