BY D. MARK MITCHELL
OPINION —
Most schools in Alabama start within the first two weeks of August. Lee County Schools’ first day for students is Aug. 6, Lee-Scott Academy’s first day is Aug. 7 and Opelika and Auburn City Schools’ first day for students will be Aug. 8.
Students participating in fall sports, band, cheer and other activities will begin preparing on a regular basis by Aug. 1, some next week. Temperatures are in the 90s and possibly near 100 heat index next week, making it very important for all to hydrate everyday, all day, instead of just the day of the activities. The following is listed in the AHSAA website under “Sports Medicine and Safety”:
“How do I know how much fluid to drink during exercise?”
Fluid needs for athletes are specific to the athletes themselves due to the variability in sweat rates among people. The best way to know how much fluid to drink during exercise is to calculate your sweat rate to know how much fluid you are losing during activity. After sweat rate is calculated you can calculate how much you need to drink.
To get the most accurate sweat rate, the following steps should be followed:
Before the workout, ensure the athlete is hydrated (light colored urine). Being dehydrated will affect normal sweat rate.
Take a nude body weight before the workout.
Exercise for one hour (type and intensity of exercise should be similar to the conditions in which knowledge of sweat rate is needed).
During the one hour workout refrain from drinking fluids as this will affect sweat rate. If water is consumed, weigh the water before and after the workout to determine the difference.
After the workout take another nude body weight and calculate the difference between pre and post exercise. If water is consumed during exercise subtract the water weight from the post exercise weight.
Every 2.2 pounds a person loses equates to 1 liter of fluid loss (sweat loss). For example, if someone loses 5 pounds in 1 hour their sweat rate is 5/2.2 = 2.27 liters/hour.
A person’s sweat rate is the amount of fluid they should aim to replace during exercise. For heavy sweaters it is not uncommon to be unable to drink everything they lose during the workout. Full replacement of fluid losses may not be able to occur until after exercise.
If it is not possible to exercise for a full hour, the following equation can be used to calculate sweat rate:
[(pre exercise bodyweight – post exercise bodyweight) + fluid intake – urine volume]/exercise time in hours
After your sweat rate is calculated you will know your fluid needs during exercise. The goal is to minimize fluid losses (try to keep body mass losses <2%). For people with high sweat rates (> 2 Liters per hour) it will be difficult to replace all fluids during exercise because the stomach only absorbs ~1.2 Liters per hour. By minimizing fluid losses during exercise you will end exercise more hydrated, thus helping to maximize performance.
The Alabama High School Athletic Association Medical Advisory Committee has put together a guide called “Sports Medicine and Safety.” You can find this and many more medical advisories at www.ahsaa.com/Schools/Sports-Medicine-Safety.
LOCHACHAPOKA ALBERT WEEDEN AHSAA ATHLETIC DIRECTOR OF YEAR
Loachapoka High School Principal and Athletic Director Albert Weeden won Alabama High School High Athletic Association Athletic Director of the Year for the 2023-24 school year. Weeden lettered in basketball at Troy Univerisity, went into education and coaching after earning his degree. Over time, he moved into administration, becoming Athletic Director and Principal at Loachapoka High School where made students excel in academics, arts and athletics. Athletic facilities have improved since Weeden arrived, including a new gym, baseball field, football and track along with improvements to the school.
Albert Weeden goes out of his way to promote student athletics and Loachapoka, airing all events online on the NFHS Network.
Loachapoka plans to open the new stadium in the season opener on Aug. 23 against rival Notasulga. Former Hall of Fame head football coach/athletic director Jerome Tate and others will be honored prior to the game.
Congratulations Albert Weeden, well deserved!
FOX SPORTS the GAME HIGH SCHOOL MEDIA DAYS JULY 23-24, presented by ORTHOPAEDIC CLINIC
FOX Sports the Game High School Media Days presented by Orthopaedic Clinic will be July 23 and 24 at the Bottling Plant Event Center. Twenty four high school football teams will be highlighted over the two days in front of media representing print, digital, radio and television from Montgomery, Birmingham, Auburn, Opelika, Columbus, Phenix City, Valley, Lanett and other areas in Alabama and West Georgia.
You can listen to High School Media Days on iheartradio’s FOX Sports the Game 910-1310, online at foxsportsthegame.com, iheartradio app and WOTM-TV (channel 80 on Charter Spectrum) beginnig at 8 a.m. each day, you can listen to “On the Mark” each morning prior to Media Days at 6 a.m.
D. Mark Mitchell is the sports director at iHeartMedia, host of “On the Mark” Fox Sports the Game 910-1319, co-chair of the Auburn-Opelika Sports Council, chairman of the Super 7 and Dixie Boys Baseball state director.
