Today we feature some advice issued by Alex Horne, the LCC Strength & Conditioning Coach, on how our young players can help themselves cope with the playing conditions they are likely to encounter in Barbados.
With regards to Barbados – fluid intake is the most important factor for maintaining health. Make sure the players are drinking regularly during the day and consume a large quantity of fluid at breakfast and at dinner. Sports drinks are better for rehydration than water – however water is cheaper!! Dehydration can cause illness and injury – I have attached a simple hydration monitoring sheet with regards to dehydration.
Remind players to stay in the shade when not playing/training – particularly around midday – to avoid sunstroke – and when they are in the sun to wear caps/hats as a means of sun protection.
High dosages of high factor sunscreen are a vital – even for players with olive type skin complexions. Remind players that sweat rubs sunscreen off, so they need to reapply it regularly. Seawater and pool water also wear off sunscreen.
Fruit is plentiful in Barbados – and contains a good source of fluid, carbohydrate, roughage and vitamins. I would recommend all players consume large quantities of fruit whilst in the Caribbean.
Enjoy the trip!!
Cheers,
Alex
Alexander Horn
Remind players to stay in the shade when not playing/training – particularly around midday – to avoid sunstroke – and when they are in the sun to wear caps/hats as a means of sun protection.
High dosages of high factor sunscreen are a vital – even for players with olive type skin complexions. Remind players that sweat rubs sunscreen off, so they need to reapply it regularly. Seawater and pool water also wear off sunscreen.
Fruit is plentiful in Barbados – and contains a good source of fluid, carbohydrate, roughage and vitamins. I would recommend all players consume large quantities of fruit whilst in the Caribbean.
Enjoy the trip!!
Cheers,
Alex
Alexander Horn
Physiologist/Strength and Conditioning Coach
David Roberts PhysiotherapyLancashire County Cricket Club
Old Trafford
ManchesterM16 0PX
Kids and fruit, eh? Should be a good combination!
ARE YOU PROPERLY HYDRATED?
* Dehydration adversely affects performance
* Thirst is not a good indicator of hydration status
* If you’re thirsty you’re already dehydrated
* Use urine colour as a guide to your hydration status
CLEAR: Well hydrated. Continue to drink small volumes of fluid regularly during training and competition. | |
STRAW COLOUR: Hydrated. Continue to drink small volumes of fluid regularly during training and competition. | |
PALE YELLOW: Moderately Hydrated. Drink moderate volumes of fluid regularly during training and competition. | |
YELLOW: Dehydrated. Consume 1 bottle of Lucozade Sport now and continue to drink regularly during training and competition. | |
DARK YELLOW: Very Dehydrated. Consume 2 bottles of Lucozade Sport and ensure that you continue to drink regularly during training and competition. | |
STOP TRAINING! You need to hydrate yourself. Consume 500 ml of CNP Pro-Hydrate drink immediately! |
* Nutritional supplements and medicines may affect the colour of urine.
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