Cricket

Cricket players are most prone to dehydration as they perform in hot and humid outdoor environment, therefore, they should consume adequate fluids to prevent cardiovascular dynamics and to maintain sweat rates.

The reason for sweating could be attributed to many factors such as higher ambient temperature, higher humidity, clothing which are used as guards (knee pad, elbow pad, helmet) also traps the sweat and doesn’t allow the skin to breathe.

Due to sweat production the plasma osmolarity increases which affects the body cooling capacity as well this high osmolarity stimulate the kidneys to excrete concentrated urine (more sodium and less water). This in turn increases the sensation of thirst due to decreasing blood volume. However this thirst sensation is a very poor indicator because this sensation occurs when the player has already lost 1.5 to 2.0 liters of fluid. And if the player begins to consume fluid during this state, the player could not return to adequate hydration state at all leading to rise in body temperature therefore resulting in either heat stress risk or severe dehydration.

The common signs of heat stress are fatigue, vision problems, and inability to speak normally and if, a partner, or an opponent appears to have any heat related symptoms actions should be immediately. Therefore the goal is to maintain body fluids to a level that prevent any fluid deficit that reduces body weight to a level that measurably affects performance and heat stress risk. The players should adapt to a fluid and electrolyte strategy that can satisfactorily replace sweat losses.

To sustain hydration and prevent low blood electrolytes levels, sports beverages should be consumed which contain 6 to 8 % carbohydrates along with 150 t0 200 milligram of sodium per liter. Such   beverage if sipped during a match (@ 250 ml after every 20 minutes) will ensure that appropriate hydration for a longer period of time.

Train low: means to perform your training under low glycogen levels.

Compete High: Means competing under high glycogen levels.

TRAIN LOW COMPETE HIGH is a fuelling practice that some serious players use-sometimes unknowingly when they do double workouts and fail to refuel well after the first workout. The glycogen content present in the body plays a huge part in how long we can sustain performance over a long event. In theory training low stimulates the body to signal different pathways that support energy metabolism.

Training in a glycogen-depleted state can promote the body to be more efficient at utilizing fat and potentially spare glycogen during endurance exercise. Basically, it’s to develop a more efficient engine for endurance exercise. Yes; training low does have advantages, but not all the time.

“A good general rule of thumb for those wanting to play around with the train low concept is to train low during low intensity workouts and train high during high intensity workouts”.

Keep in mind that training in this low state too often may interfere with our ability to train hard. Whatever your sport is, remember to eat responsibly, with carbohydrate as the foundation of each meal and protein as the accompaniment. Consuming carbohydrate also allows for the replenishment of muscle glycogen after exercise. In a land mark study by exercise physiologist Dr. J. Bergstrom and his colleagues (Bergstrom et al. 1967), researchers compared the rate at which muscle glycogen was replaced in subjects who exercised to exhaustion and then ate either a high – protein, high – fat diet or a high- carbohydrate diet. The subjects on the high protein, high fat diet (similar to an Atkins –type diet with abundant steak, eggs, hamburgers, tuna salad, peanut butter, and cheese) remained glycogen depleted for five days. The subjects on the high – carbohydrate diet totally replenished their muscle glycogen in two days .This result shows that protein and fat are not stored as muscle glycogen and that carbohydrate is important for replacing depleted glycogen stores.

1. Players should consume about 450 ml of fluid approximately 1 to 1.5 hours before physical activity. After this fluid consumption, players should institute a sipping protocol (about half a cup every 10 to 15 minutes) with the sports beverage they will consume during their game. This will help ensure that exercise begins with blood sugar and blood volume at a good level.

2. After the last meal and before the beginning of exercise, foods that have a long gastric emptying time (i.e., foods high in fat, protein and fiber) should be avoided, as should unaccustomed foods and beverages.

3. Thirst is an important emergency sensation indicating the body cannot tolerate a great deal more fluid loss; but players should not rely on thirst as the primary indicator of when to drink. When the thirst sensation first occurs, players has already typically lost 1.5 to 2.0 liters of fluid.

4. Before thirst sets in, players should drink a carbohydrate-and sodium-containing solution at fixed and well-practiced intervals. Care should be taken to not over consume fluids during physical activity, particularly fluid devoid of sodium, as these may increase the risk of developing hyponatremia.During exercise; players should consume a beverage that provides about a 6% carbohydrate solution and a sodium concentration of between 100 and 200 milligrams per cup.

5. After physical activity, players should consume sufficient fluids to regain a good state of hydration, as indicated by clear urine .This should be done as soon as possible after the exercise is over. As a guide, the difference in body weight before and after exercise is an indication of the amount of fluid that was not replaced during exercise. 500 g of body weight is equivalent to 450 ml of fluid. A good training program will attempt to add sufficient fluid to the training regimen so as to avoid a significant weight (i.e., body water) loss.