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Posted by
Richard Bucciarelli,
June 6, 2012
Email Richard Bucciarelli
Richard
Bucciarellii is the President of Soccer Fitness Inc., and Fitness Coach
for the Canadian National Women’s U17 team, which will be travelling to
Guatemala in May 2012 for the CONCACAF qualification tournament of the
FIFA Women’s U17 World Cup. For more information about Richard and
Soccer Fitness, please visit www.soccerfitness.ca.
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Electrolyte Replacement during Training / Games in the Heat
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With the start of the summer soccer season, all players and teams across Canada – from amateur youth clubs to senior professionals - will begin training and playing games in the heat. Temperatures in big cities across the nation can be as high as 35 degrees Celsius, with humidity and smog advisories adding to the cumulative risks of the dehydration and heat related illnesses for soccer players. While a lot of research has focused on hydration guidelines and requirements in soccer, somewhat less attention has been paid to electrolyte replacement, which is equally, if not more important to both the prevention of heat illnesses and optimization of performance on the pitch. This article will focus on guidelines and best practices for electrolyte consumption and replenishment for soccer players.
What are Electrolytes?
Electrolytes are molecules of salts (sodium, potassium, calcium, magnesium) which are found within our body’s cells (including muscle cells) as well as within intracellular fluid throughout the body. They are called ‘electrolytes’ because they contain an imbalanced number of electrons, and thus carry an electrical charge (either positive or negative). Athletes, including soccer players, require a precise balance of electrolytes within the intracellular (inside cells) and extracellular (outside cells) environments, in order to regulate hydration, blood pH, as well as nerve and muscle function. Sodium is the main electrolyte contained throughout the extracellular fluid, and is the primary electrolyte responsible for fluid balance in the body.
Why are Electrolytes Important for Soccer Players?
When athletes sweat, both water and electrolytes – the main one being sodium – are lost. The exact amount of water and sodium lost will vary depending on various factors including individual differences, temperature, and exercise intensity. In a recent study by Shirrefs et.Al (2005), found that male professional players averaged a loss of 85 mmol of sweat sodium per game, which is equivalent to an average “salt” loss of 5 grams. Other studies examining soccer games during hot temperatures (equal or greater than 30 degrees Celsius) have found that soccer players can lose up to 7 grams of salt during a game. If these salt losses are not replenished, soccer players will experience a variety of performance decrements, including heat cramps, loss of muscular strength and power, decreased recovery between sprints, and lower maximal oxygen consumption (decreased endurance). Severe electrolyte depletion can also lead to a more serious condition called hyponatremia, which in the worst cases can even cause death. Consuming water alone, especially in the heat when sweat rate increases, will not help with electrolyte depletion, and will actually decrease the concentration of electrolytes in the body, which can increase the risk of hyponatremia. Full replenishment of electrolytes during training and games, therefore, should be a primary concern for all soccer players.
The Problem with Sports Drinks
Over the past twenty years, the use of sports drinks containing a mixture of water, sugar, and electrolytes has risen in athletic populations, including soccer players. The two most commonly used sports drinks are Gatorade, and PowerAde. The combination of water, sugar, and electrolytes in Gatorade and PowerAde makes sense, because all three nutrients are essential for optimal athletic performance. The problem with these sports drinks, however, is that they may not contain enough electrolytes – specifically, not enough sodium – to help soccer players when exercising in the heat. The sodium concentration of Gatorade is 450mg per litre, while the sodium concentration of PowerAde is even lower, at only 225mg per litre. Both drinks come in bottles that range from 300mL to 750mL (less than 1 litre). Given the fact that soccer players can lose 5-7 grams (or 5000-7000mg) of sodium during a 90-minute training session or game, neither Gatorade nor PowerAde will even come close to replenishing the electrolytes lost during soccer.
The Solution: Add Salt!
The solution to this problem is to simply add sodium to sports drinks like Gatorade and PowerAde. Salt packets, which are inexpensive and can be purchased at almost all food and drug stores, contain between 250-500mg of sodium. Thus, adding / mixing 1-2 salt packets with Gatorade or PowerAde will bring the total sodium content up to the amount needed to replenish electrolytes lost during sweat, which will prevent hyponatemia and the other performance decrements described above. A good way of determining whether more or less sodium is required is to measure players’ body weight before and after training and games. A loss in body weight of more than 1 kilogram typically indicates that some extra sodium supplementation may be required. The chart below lists some simple guidelines regarding sodium supplementation, at different age categories and temperatures, for soccer players. Always consult a physician before making any changes to your diet, including adding sodium to your diet.
Richard Bucciarelli, BKINE, CSEP-CEP, CSCS, CK, is a soccer-specific strength and conditioning coach and President of Soccer Fitness Inc., a soccer-specific fitness company located in Toronto. Soccer Fitness is presently offering Spring / Summer Soccer-Specific Strength and Conditioning Programs for individuals and teams. For more information about Soccer Fitness Inc., visit www.soccerfitness.ca.
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