St. Francis Sports Medicine Newsletter |  November 2008
About Us
St. Francis
Sports Medicine

Physician Network

Injury Prevention Tips

Call 675-HURT
if you have a sports
injury, or if you are
interested in having
one of our Certified
Athletic Trainers
speak to your group
or cover your event.


Come visit
St. Francis Sports
Medicine at these
community events!
Midsouth Rugby Tournament

11/1 - 11/2/08
Injury Clinic with
Kenny Cabe, ATC

Injury Clinic with
Kenny Cabe, ATC Sportsclub Simpsonville

Dan Davis
Turkey Trot

Injury Clinic with
Kenny Cabe, ATC


"A few weeks
ago, I called the
St. Francis
675-HURT line

for heel problems
from running. I had

an appointment
with Dr. Womack
that afternoon and
got the help I
needed. Incredibly
quick results!"  

Emory Hodges

Forward this email to a Friend


Winter is on the way! See our tips below for staying hydrated in the cooler months.  If there are any topics that you might be interested in for future newsletters, please send us an email.

Fluids are Important in the Winter

By Kenny Cabe, ATC
Athletic Trainer - St. Francis Sports Medicine 

We commonly think that athletes only become dehydrated in the heat of the summer. However, athletes who participate in indoor or outdoor winter sports will lose a significant amount of body fluid. The most common illness that arises from dehydration is cramping.
These painful muscle spasms most commonly occur in the calf, thigh, or abdomen. Earlier literature indicates that cramps and other dehydration illnesses were due to loss of electrolytes such as sodium and potassium.
The current literature agrees, but adds that fluid volume also plays a vital role in preventing dehydration. Thus, the National Athletic Trainers Association has issued a position statement pertaining to "fluid replacement for athletes."  In summary, the statement provides five suggestions:
Drink Often:  Athletes should consume approximately 17-20 fluid ounces of water or sports drink two to three hours before exercise and 7-10 fluid ounces 10 to 20 minutes before exercise.  During exercise the athlete should consume 7-10 fluid ounces of water or sports drink every 10 to 20 minutes.  Following exercise, the athlete should consume fluids within two hours after finishing the activity.
Carbohydrates are Important:  Consuming fluids that contain a 6-8 percent carbohydrate concentration (juice and soda, for example) will help replenish glycogen stores, speed recovery, and maintain metabolism  Note, if the carbohydrate level is too great this will decrease gastric absorption and may cause gastric distress.
Salt Plays a Role:  Fluids, which contain a moderate amount of sodium, will aid in replacing electrolytes lost during exercise and decreasing muscle spasm.  It also helps to promote fluid absorption.
Flavor:  Athletes are more likely to drink tasty fluids.  This will aid in increasing fluid volumes.
Beware of Improper Drinks:  Beverages that contain high levels of carbohydrates such as fructose, or that fluids that contain caffeine, may cause gastric distress or increase urine output which may increase the level of dehydration.  Carbonated beverages tend to give a sense of fullness, thus leading to a decrease fluid intake. 
Be aware of the role fluid replacement plays in performance and injury prevention.  Don't think just because it's cold outside that fluid replacement is not important.  And, be cognizant of some of the signs and symptoms of dehydration:  thirst, irritability, headaches, dizziness, nausea, vomiting, chills, cramping.

For more information about dehydration, click here or visit the Gatorade web site.

Event Photo of the Month

Spinx Runfest Start 2008

October 25, 2008: Spinx Run Fest

We hope you'll stop by and visit us as you're out and about this November!

If you are interested in having a St. Francis Sports Medicine trainer speak or be present at your athletic event, please send us an email.
The St. Francis Sports Medicine Team