04-03-2017   

 #1 Follow  a daily Hydration Plan
 
 Hydration is an all-day game plan. Female adults should consume 2.5 l of liquid per day while adult males should consume 3.5 l ;  20% of the intake  should come from food.
  
 #2  Monitor Fluid Losses
 
 Weigh yourself before and after activity. A 1-3% loss in body weight indicates dehydration. For every pound lost, replace with at least 1 – 1.5 L of water or sports  beverage. The goal is to replace losses within two hours after activity.
 
 
 #3 Watch out for signs of Dehydration During Exercise
 
 Signs of dehydration are muscle fatigue, coordination decline, muscle cramps, decrease in energy, and a reduction in athletic performance.
 
 
 #4 Hydrate With Your Foods
 
 Hydration comes not only from beverages, but also from foods. Fruits like grapefruit, watermelon, strawberries, and cantaloupe are excellent for a pre-competition  snack or added during activity for maintaining fluid balance.
 
 
 # 5  Choose Your Sports Drink Wisely
 
 Sports drinks should be used for prolonged exercise at or above 60 minutes in duration. Choose a sports drink that contains carbohydrates, sodium, and potassium.
 
 
 # 6 Establish Fluid Breaks
 
 If possible, consume three 8 ounce servings of fluids every 15-20 minutes during activity. Depending on the activity, this can be either water or a sports drink.
 
 
 # 7 You Don’t Have to Give Up That Morning Cup of Coffee
 
 Coffee is a mild diuretic but it doesn’t dehydrate you. You can even count coffee towards your hydration.



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 Prevention of Sport Injury
 

 The saying often goes ‘prevention is better than cure’.

 But how can one prevent what’s to come? Can we predict the future? You may ask.

 It is well known through years of research that there are certain exercises/habits that help prevent injury.

 

 Here are a few of them:

  1. Warm Up and Cool Down

 We have all dreaded the P.T. class. Standing in the sun. Doing choreographed routines which seemed to be quite a bore. What some of us  would think to be the most useless class of all, actually teaches us a vital  habit. Of warming up and cooling down.

 Every sport teacher would suggest you to do so and for good reason. 

  1. Wear the right gear.

 I used to go to this fancy boxing gym with equally fancy price rates I met a guy there once, who was using two right gloves.

 Two right gloves.

 (I cannot stress enough.)

 Don’t be that guy. Use the right equipment.

 

  1. Take time off.

 Practice makes perfect but Sundays… C’mon

 Take some time off. Not only does it give your body much needed rest but also aids in recovery of muscles & tissues which is of utmost  importance.

 

  1. Take Frequent Breaks. 

 Refer point 3.

 Excessive overworking leads to burning yourself out and it’s actually not as beneficial as you may think and often leads to injuries and severe  fatigue. 

 However, exercising or playing with frequent breaks will do you good!

 

  1. Play Safe!

 Imagine you’re an athlete. 

 And now imagine not being able to compete in any competition or exercise/play in general ever again.

           

             While it’s all about playing hard, that doesn’t mean play rough or dangerously,

             not only does it jeopardise your safety and well-being but also that of others.

 

 Well, these are just some tips. There are more out there and one must do proper research before indulging in acts that can incur harm.

 Go out there and play!

 

 

 

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