Coaches Corner

Congratulations to all the sailors who participated in the ICR at Royal Fresh Water Bay. It was a long day with varying winds.

We have also started the Adults Dinghy Course on Fridays. The intention is to promote more adults into dinghy sailing. Please come and join the group on Fridays at 930am.

Happy Sailing!
Coach K

Learning Nuggets

Dehydration

Dehydration happens when you haven’t got enough fluids in your body. The human body is made up of approximately 70 % water, so it makes sense that fluids play an important role in our bodily functions. As we enter the warmer months, we are more at risk while exercising and in particular sailing out on the water. It is very easy to get caught up in the moment of competitive sailing and forget to maintain our fluid intake.

Symptoms of Dehydration

Symptoms of dehydration vary from person to person and depend on how dehydrated you may be. These range from minor symptoms to chronic dehydration which requires hospitalization.

Thirsty

The most obvious early warning sign is simply being thirsty. It is important not to ignore what your body is trying to tell you and drink when you become thirsty. It’s very easy to over look this very obvious sign when your mind is on racing.

Fatigue

When becoming dehydrated, blood flow and blood pressure drop due to a lack of water and oxygen in the blood. This naturally causes the muscles and nerves to become fatigued and the person to start feeling sluggish. When feeling like this, it may not be because you unfit or tired, but because you not taking in enough fluids.

Dark urine

If you have dark urine, and not much of it, you may be dehydrated. Urine should be a clear to light-yellow colour.

Muscle Cramps

A muscle cramp is a strong, painful contraction or tightening of the muscle that comes on suddenly. They may last from a few seconds to several minutes. Although there might be other reasons for cramps, dehydration is one of them.

Headache

If you feel like a headache coming on, during or after your time on the water, you may be dehydrated. You can also feel dizzy, confused or light-headed, particularly when standing up.

Dehydration prevention

Make sure you drink enough water before, during, and after physical activities. Drink a little bit at a time but often, even if you not thirsty, to maintain your hydration level.
Avoid drinks which contain alcohol or caffeine. This includes coffee and most fizzy drinks. Caffeine can make things worse.
Keep cool. Stay in the shade or go for a swim. When out on the water, splash your arms, head and legs. If you keep cool your body doesn’t have to sweat as much, and in turn retain water and hydration.
Electrolytes intake. Electrolytes are chemicals that help hydrate the body. There are many pre-made sport drinks on the market that contain electrolytes. Use with caution as too much can also have a negative impact. Fruits high in magnesium and potassium such as bananas are a natural alternative. Having a banana with your breakfast before sailing can be very beneficial for maintaining hydration levels.

For more information see: https:www.healthdirect.gov.au/dehydration

Happy sailing and keep hydrated!!

Coaches Corner

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