The History of JMS

by barbaragarn

I’m writing in an altered state: numb from numbers.

I finished the JMS tax prep today — or at least I hope I did. Those of you who know me know I lean towards words, not numbers. I’ll find out on April 1 (yes, getting taxes done on April Fool’s Day!) if I got it right. Thank you to Kirk Nelson, accountant extraordinaire and member of the AHA C2 Ak Bars. Not only has Kirk been patient with my innumeracy for years, but he’s the one who begged me to sit down for official tax prep in the first place. I don’t even want to think about all the money I was wasting on un-deducted stuff before Kirk set me straight.

There’s a ton to keep track of–postage, puck purchases, site hosting and design, not to mention ice rental costs, well over $100,000 this year. Seriously, I have GOT to get Quickbooks or something.

But up to my ears in receipts and invoices, I started to think back over tax year 2008, and then even further back to the beginnings of JMS.

I went through the AHA beginner school in early 2002. Jen Miles was in our beginner school and her children played hockey; she knew the mysteries of renting ice! Before our beginner school was over, Jen had booked ice at Highland and Breck.

When my ex-husband was going through the beginner school that fall, I felt bad because his team didn’t have the opportunity mine did: unstructured rental ice to whack the puck around, without getting smoked by better players. “Someone,” I mused, “should get that going for your team.”

Nobody did, and felt so strongly that beginners needed safe ice time that I called the cheapest rink I knew of: Brooklyn Park. They had “fire sale ice;” if you used it in the same week you booked it, it was half price. That’s partly why I still list icetimes only one week ahead–that and I don’t want anyone to get confused between THIS Friday and NEXT Friday. (I think a future site augmentation will include a month-by-month listing of JMS offerings, handy for scheduling.)

The first night at Brooklyn Park, we had only FIVE people: a goalie, his friend, Brian Claypool, me and my boyfriend. Ice was $120 and I charged everyone–even me and my boyfriend, even the goalie, boy was he mad!–$20.

I kept booking ice and I went to the AHA beginner school to advertise. And people started spreading the news of JMS by word of mouth. I’ve never officially advertised, though that’s something I’m looking into for the future as well, of course.

I booked on Friday nights since the only ice I could get was available late and I figured folks were more likely to come if they knew they could sleep late the next day. And it grew. And grew.

I had some $8 software from the bargain bin at Office Depot and I used my desktop publishing background to throw together a site so people could track upcoming icetimes and see who was signed up to play. I got e-mails to my personal account and added names to the list, uploading the page after each person said she or he would be there.

I remember watching skaters at Polar Arena, maybe the fall of 2004. And I realized that one 90-minute session was not enough. Some of the players were brand new and others were more experienced. I knew I’d have to separate them.

So I started calling one session “beginner” and the other “advanced beginner” (which, shockingly, the skaters soon abbreviated to the cooler sounding “advanced”). And the numbers kept growing, and I had to add more sessions (“intermediate”). Of course, nobody wanted to be called a “beginner,” not after skating three whole months! So I kept having to rename the levels, joking that eventually the highest one would be called “Studly Hockey Gods of the Universe.” I’ll forever be indebted to Charles Marais, who said, “You will never win. Start using numbers.” He was so right.

And then I started booking ice with actual CONTRACTS, instead of calling the week before to see what was available. And then, after people asked for one, I made a punch card (remember those little green cards?). Nancy Countryman, who was so helpful when JMS was starting (first JMS captain ever–she made it possible for me to have sessions at more than one rink) used her laminating machine and made batch after batch of punch cards.

But I was going crazy trying to keep up with all the e-mails from people asking to sign up. One day in 2006 I was bemoaning this in the locker room and Nick Cooper said, “I could write an app that would do that for you.” And he did, and lo it was wonderful. I didn’t have to keep putting names on by myself, uploading again and again after adding each batch.

I can’t remember when I added it, but having the deposit made a HUGE difference. I was getting killed by the folks who would send an e-mail asking to play and then I’d hold a spot… and they wouldn’t show up. I stopped hemorrhaging money after adding the deposit; later we changed things so the site deducted skaters’ accounts when they signed up. Oh, the techmologies!

And all the while, JMS was growing as people told their friends, colleagues and associates. A writer from the Pioneer Press did an article about women playing hockey and featured JMS in her piece. I branched out to St. Paul and up to Plymouth. And the skaters kept coming. I got some loaner goalie gear and people started giving me their old gear to use for brand-newbies.

In 2007, Andy Baird had a vision for new functionalities for the website and he created a true online community that reflects the JMS spirit and experience. He devotes so much of his time to conceptualizing features that will fit the community’s needs; I am always astounded and humbled by his incredible efforts.

It all seems a blur. I arrived in Minnesota in May 1999, having seen only two hockey games in my life. Who would have guessed that 10 years later things would be so different. I can’t wait to see what the next 10 bring. I’ll keep working to help more people start playing hockey, and get better at it, and find a welcoming, parity-based place to play.

Thanks for your support over the years, your kindness and patience and work to create our special hockey community. Thank you.

Guest Blog: Mouthguard Manifesto

by barbaragarn

By Dr. Tracey Hysjulien (dentist, educator, hockey mom and JMS mega fan/skater)

First of all, I’d like to thank all of the non-mouth-guard-wearing hockey players who, over the years, have helped pay for my hockey habit and contributed to my children’s college funds. I have treated innumerable fellow adult hockey players and youth players who received dental injuries ranging from chipped front teeth and fractured molars to lacerated lips and concussions. And yes, I have treated injured players during various JMS sessions, too.

The AHA, WHAM and JMS do not require the use of dental mouth guards (and have varying policies on mouth-protecting cages and visors). The choice of whether or not to protect our smiles, eating and chewing ability, mental function and finances is completely our own.

Why should you wear a mouth guard during hockey?
Mouth guards protect against damage to teeth and dental work. When a blow is delivered to the mouth, the forces of the impact are absorbed by the structures the blow lands upon. In the case of hard oral tissues such as teeth, a forceful impact can easily cause tooth fracture, result in tooth dislodgement, or damage existing dental work (dental crowns, bridges, porcelain veneers, dental implants).

A sports mouth guard can help dissipate the total amount of energy that has to be absorbed by any one tooth or region of the mouth. This will lessen the total force load any one tooth is subjected to and therefore lessen the likelihood that chipping, breaking, or even tooth dislodgement.

How exactly do mouth guards protect?
Athletic mouth guards help prevent tooth damage that might be caused by tooth-to-tooth contact. Hard collisions or blows directed to the head or mouth can result in a motion in which the athlete’s jaws forcibly come together. The mouth guard’s resiliency can help to cushion the effects of this reaction and help prevent tooth damage. The spongy resiliency of a mouth guard can help to absorb some energy of a blow.

The stiffness of the mouth guard can help to distribute energy from a traumatic force over a greater surface area. Along these same lines, to some degree a mouth protector can help to prevent jaw bone fracture. A mouth guard can help minimize the amount of soft tissue damage that is caused by a traumatic event. A forceful blow can press a person’s lips or cheeks against teeth, dental work, or dental appliances in a fashion where they become pierced or torn.

The violent jaw movements created by a blow or collision can result in a biting laceration of the lips, cheeks, or tongue. Research has suggested that wearing a mouth guard can help to reduce the incidence or severity of concussion

What are the best mouth guards?
Two prime considerations for a mouth guard are that it has a good fit and that it is comfortable to wear. The BEST mouth guard is the one YOU like and will wear every time you play hockey!

From http://www.dental-picture-show.com/mouthguards/a1-sports-mouth-guards.html

Different types
Stock mouth guards
Cost: $1 to $15 (cheap)
Availability: Sporting and drug stores.

Stock mouth guards are pre-formed mouthpieces that are sold ready to use. No customization is expected on the wearer’s part. This type of guard usually only manufactured in just a few sizes.Stock mouth guards are typically the least expensive but they are also the least protective.

Because stock mouth guards come in limited sizes, fit and comfort are typically poor. So, to help to keep it in place, an athlete will often feel that they must perpetually clench their teeth together. This clenching action can create speech and breathing difficulties, creating a reason why the athlete will not wear the guard.

An athlete may try to improve the wearing comfort of a stock mouth guard by trimming it. Excessive trimming can compromise the level of protection the mouth guard can provide. Additionally, because so few sizes are usually available, a stock mouth guard may not cover over all of the wearer’s back teeth the way a properly fitted mouth guard should.
(Tracey’s note: I’ve tried these–they’re VILE! Better than nothing, though, and dirt cheap.)

“Boil and Bite” mouth guards.
Cost: $1 to $40 (also cheap, although newer “name-brand” models can be $100+)
Availability: Sporting and drug stores, online, mail-order.

A “boil and bite” mouth guard is bought off the shelf in one of a few standard sizes and then customized at home. Boil and bite mouth guards are the most used type of sports mouthpiece, made from a thermoplastic material. The guard is boiled to soften and then the athlete uses fingers, lips, tongue and biting pressure to seat the guard over their teeth and form its contours.

Because they are customized by the wearer, boil and bite mouth guards can be expected to fit somewhat better and be more comfortable than stock mouth guards. There is still some potential that an athlete will feel she or he must clench the teeth together to hold the guard in place, which can hinder breathing and speech activities. Additionally, boil and bite mouth guards are often considered to be bulky.

When choosing a boil and bite guard, athletes must select a size that extends over all of the back teeth. During the customization process, take care to make sure the plastic is still thick over the chewing and biting survaces, lest the level of protection be compromised.

(Tracey’s note: Even the fancy “name-brand” boil-n-bite guards are still stock guards that are only somewhat customized. These can be very expensive. I can’t recommend them over a custom-fit mouth guard from your friendly local dentist. And no, I am not soliciting business! I left clinical dentistry for academia and consulting several years ago. 😉 However, for those of you with orthodontia or other dental appliances, this MAY be the best option for you.)

Custom mouth guards
Cost: $40 +
Availability: Dentist offices.

Custom mouthpieces are the preferred type and considered to provide the greatest level of mouth protection. These guards can be customized, not only related to factors associated with the athlete’s oral anatomy, but also (in some cases) according to the type of sport that the wearer will be participating in.

The fit, comfort and retention of a custom mouth guard should be superior to any other type; a custom guard will be pleasant to wear and less likely to interfere with the wearer’s breathing and speech. Therefore, the custom mouth guard is more likely to be worn. Custom guards can cost several times the amount of a boil and bite or stock mouth guard but this should be considered money that has been well spent.

(Tracey’s note: I wear a custom guard I made for myself four years ago. My three little princes, one of which plays high school hockey, all wear custom guards. Mine is hot pink. Look for it on the ice at JMS!)

Taking care of your guard
A mouth guard really won’t require much care or attention, but some things will keep it looking new and extend its life span.

* When you are wearing your mouth guard, do not clench or chew on it. Doing so might rip, tear, pierce, or compress the guard’s plastic and compromise the level of protection.
* After you wear your mouth guard, wash it off. At least give it a good rinsing with cold water. Better yet, scrub it gently with your finger or, best of all, a toothbrush. Use a mild soap if you want–the plastic of a good mouth guard should not retain the soap’s taste.
* The plastic your mouth guard is made from will probably become distorted if it is exposed to elevated temperatures. Do not put your guard in hot water or a hot environment (like the car’s glove box) or on a hot surface (car dashboard).
* Store your mouth guard in a hard, perforated container. Doing so will both protect it from physical harm and also allow it to thoroughly dry out between uses. Most mouth guards will come with a plastic box included. If not, you can usually find this type of item at your local drugstore or pharmacy.

Mouth guards are supposed to wear out.
As you use your mouth guard, you can expect that it will gradually deteriorate and finally wear out. You can expect that as time goes by your guard will develop rips, tears and holes. The fit of a mouth guard will often become slack as it wears out. If you have noticed any, or even several, of these changes, it’s time to replace your mouth guard with a new one.

For further reading:
http://www.ada.org/public/topics/mouthguards_faq.asp

(BG note: Tracey will be reading the replies to this blog, so post questions here and she’s happy to answer. Thank you, Tracey!)

Recovery Drinks (hint: not beer!)

by barbaragarn

Part 1 dealt with dehydration and how it affects performance; Part 2 described what we need in a sports drink on the bench. But what about after the game?

Recovery Drinks
Post-exercise carbs and protein speed recovery, and significant amounts of fluid are still needed after completing exercise– 20 to 24 fluid ounces for every pound lost. (13) I’ve concluded that it doesn’t hurt to have protein in my “refueling” solution (on the bench), but since post-exercise protein and carb replacement are so important, a “recovery” drink has its place in the exercise regimen, too.

So-called “recovery drinks” with both protein and carbs “appear to be more efficient at increasing both muscle glycogen (Zawadzki KM, et al. 1992) and muscle protein (Miller SL, et al. 2003) after strenuous exercise. … Several studies show that exercise performance is better in athletes who consume carb+protein beverages compared to athletes who received the carbohydrate-only type (Ivy JL, et al. 2003) (Saunders MJ, et al. 2004).” (11)

Post-exercise energy intake from a very useful sports medicine article (13):
Consuming 100 to 200 grams of carbs within two hours of exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle.
Carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau.
Research shows that combining protein with carbohydrate in the two hours after exercise nearly doubles the insulin response, which results in more stored glycogen.
The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment.rnrnSo get a recovery drink for the locker room, and make sure it has both carbs and protein.

What should you use?
Fluid: 20 to 24 ounces for every pound lost
Carbs: 100 to 200 gramsrnProtein: 25 to 50 grams

I’ve heard that mini tetra paks of chocolate milk are useful, though I haven’t tried this. To me, milk right after a game seems too… gunky. While beer IS carbs, it’s empty carbs and won’t help your body do the rebuilding it needs. Enjoy your brew, but make sure you drink–or eat–something to help your body recover, too. You’ll be in better shape and a better hockey player for it.

Counterpoint
While researching, I ran across a different point of view. Understandably, Gatorade has an interest in proving everyone is really dehydrated. This article questions that affirmation.

However, while this article raises some interesting objections, its point is contrary to the vast array of other articles and positions of non-biased sports and trainers associations.

Here’s the counterpoint (14):
The Gatorade Sports Science Institute in Barrington, Illinois published a study showing that 46 percent of recreational exercisers are dehydrated (Applied Physiology, Nutrition and Metabolism, June 2006). However with good reason, the study does not say that they are harmed.
There is no data anywhere to show that this mild dehydration affects health or athletic performance. Another study from the University of Connecticut shows that a person must lose a tremendous amount of fluid before it affects his performance (Medicine & Science in Sports & Exercise, October 2006).
Recent studies show that fit humans can tolerate significant fluid loss before their performance suffers, and that most cases of muscle cramps are not caused by dehydration or salt loss. They are caused by muscle damage itself and can be controlled by stopping exercise and stretching the cramped muscle.

Interesting, but there’s enough evidence from what I’ve already researched to convince me that proper hydration is often neglected, and that getting proper hydration is pretty important.

Key Points
We’re probably more dehydrated than we think, and this undoubtably affects performance. Combat this with adequate hydration during the day before a game and with a proper energy drink on the bench. It might even assist mental clarity on the ice:
“The results of a recent study, well-designed to mimic the physiological demands of multi-sprint sports such as football, tennis and hockey, suggest that carbohydrate supplementation benefits both physical and mental performance tasks. In other words, carbohydrate not only delays fatigue but also helps maintain mental alertness and judgement.” (4) Maybe this will help me stop passing to the other team???

A proper energy drink should have sodium (110 to 220 mg/8oz serving) and carbs (about 45 to 150 mg total over 90 minute skate).rnrnAFTER the session, continue fluids with carbs, now with SOME protein. Remember, too much protein right after a game will actually slow your body’s recovery.

Researching this subject really made me aware I need to change my habits. I know I’m going to make some adjustments, and while they may not help me on the ice, I’m sure I’ll be kinder to my body.

Good luck, and remember to STAY HYDRATED!

1. A study from Canada’s comically named “University of Guelph” that includes basic info about sports dehydration (though not how to combat it), but IS specific to hockey. http://www.uoguelph.ca/news/2008/02/a_third_of_hock.html

2. Short, general article but hockey-specific.
http://www.cbc.ca/sports/hockey/ourgame/columns/minor_menu/2009/02/drink-your-way-to-optimal-performance.html

3. JS Giguere’s sweat test on Gatorade site
http://www.gatorade.ca/en/giguere/

4. British article with good technical information about carbohydrates, sodium, electrolytes–and recommendations for those components in fluid replacement beverages.
http://www.pponline.co.uk/encyc/0824.htm

5. In-depth article about tennis in general, but extremely useful hydration info for any sport.
http://www.tennisserver.com/set/set_02_04.html

6. Basic article about proper sports hydration
http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm

7. “Nutrition and Hydration for Performance” by a sports drink company, complete with “pee chart.”
http://www.snowsportgb.com/docs/Sponsors/Nutrition%20and%20Hydration%20for%20Performance%20%20-%20SSGB.pdfrnrn

8. Layperson’s guide to chemical nature of sports drinks
http://www.mamashealth.com/access/edrink.asp

9. Seven page position statement of the National Trainers’ Association on fluid replacement for athletes, published in the Journal of Athletic Training
http://www.nata.org/statements/position/fluidreplacement.pdf

10. American College of Sports Medicine position stand on exercise and fluid replacement (brief)
http://www.ncbi.nlm.nih.gov/pubmed/9303999

11. Review of sports drinks
http://www.athleteinme.com/ArticleView.aspx?id=358

12. Fluids and Electrolytes During Exercise
http://www.athleteinme.com/ArticleView.aspx?id=256

13. Post-exercise caloric intake, including carbs and protein
http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm

14. Counterpoint: we’re not THAT dehydrated, and it doesn’t affect us THAT much
http://www.drmirkin.com/public/Ezine021107.html

Hydrate to Victory

by barbaragarn

In Part 1 of the hydration discussion, I wrote about how we’re probably more dehydrated than we think, and how just a little dehydration drastically affects performance. Water alone won’t cut it, as it doesn’t contain what our bodies need.

So what should you do, to play your best and not be dehydrated?
Be hydrated before you step on the ice, which means drinking fluids throughout the day, and avoiding dehydrating beverages (like alcohol and things that contain caffeine). The American College of Sports Medicine recommends about 17 ounces two hours before the event. (10) You can tell from urine coloration (light = good, dark = dehydrated) if you have enough fluid in your system (6, 7).

Don’t overload on plain water, though. A rare condition, hyponatremia, or “water intoxication” happens when you have too much water and not enough electrolytes. (12) Basically, this happens when people drink so much water they dilute their electrolytes. It’s rare, but dangerous. So don’t overload on plain water (more on proper drinks below).

Drink regularly during the skate.
What should you drink? As noted previously, “Many studies have shown performance-enhancing benefits of adding electrolytes (the only useful one being sodium, to speed fluid absorption) and carbohydrates (to provide fuel).” (4) How do you get the electrolytes and carbs with needed fluids? Sports drinks.

There are three types of sports drinks: isotonic, hypotonic and hypertonic. This information comes from a sort of layperson’s guide to chemical nature of sports drinks. (8)

Isotonic: electrolytes and 6 to 8 percent carbohydrates; these quickly replace fluid lost to sweat AND contain carb boost. This is the choice for most athletes, such as middle and long-distance running or team sports.
Hypotonic: electrolytes and LOW level of carbohydrates. Best for athletes who need fluid but not carbs, such as jockeys or gymnasts.
Hypertonic: HIGH level of carbs, supplements body’s glycogen stores. This is used for ultra distance events, but should be taken with isotonic drinks to replace fluids, too.

The energy drink’s absorption rate is affected by its carbohydrate and electrolyte levels. The more carbs a drink has, the slower the stomach empties; “Isotonic drinks with a carbohydrate level of between 6 and 8 percent are emptied from the stomach at a rate similar to water.”

Put another way, with less than 8 percent carbs, your body will process the substance like water, not “food.” If you drink beverages with more than 8 percent carbs, it will impair fuel delivery to muscles as well as make you more likely to develop stomach cramps and vomiting–just like eating food during exercise will have the same effect. (11)

Gatorade “Thirst Quencher” and “Endurance Formula” have 14 grams per 8 ounce serving, or 5.8 percent carbs. “By comparison, fruit juices contain roughly 10 percent carbohydrate and soft drinks contain 10 to 12 percent carbohydrate.” (11) As for electrolytes, more sodium and potassium in a drink will reduce urine output, which is a good thing: “Reduced urine output enables the fluid to empty quickly from the stomach, promotes absorption from the intestine and encourages fluid retention.” (8)

What drink to choose?
Caffeine will dehydrate you, so avoid it–that means no Red Bull!
When looking at the label of a possible sports drink, you’ll want:
Sodium, for electrolytes: 110 to 220 mg per 8 ounce serving (11)
Carbs, for moderate fuel replacement: Suggested “30-100 grams per hour during a lengthy race” (11), which would be 45 to 150 grams total (not per serving) over the course of a 90-minute skate, though I’m not too sure about the math; a 90-minute hockey session isn’t just one part of “a lengthy race.”

There are a ton of options out there and I’m not going to list them all. Take note of what you need and bring it with you to the store and then look at labels on drinks in stock. Try a couple rehydration options and see what works for you.

What about post-exercise “recovery drinks”? I’ll get to those in Part 3.

Read part 1 here: http://www.jmshockey.com/forum-f17/do-you-have-a-drinking-problem-t436.html

1. A study from Canada’s comically named “University of Guelph” that includes basic info about sports dehydration (though not how to combat it), but IS specific to hockey.
http://www.uoguelph.ca/news/2008/02/a_third_of_hock.html
2. Short, general article but hockey-specific.
http://www.cbc.ca/sports/hockey/ourgame/columns/minor_menu/2009/02/drink-your-way-to-optimal-performance.html
3. JS Giguere’s sweat test on Gatorade site
http://www.gatorade.ca/en/giguere/
4. British article with good technical information about carbohydrates, sodium, electrolytes–and recommendations for those components in fluid replacement beverages.
http://www.pponline.co.uk/encyc/0824.htm
5. In-depth article about tennis in general, but extremely useful hydration info for any sport.
http://www.tennisserver.com/set/set_02_04.html
6. Basic article about proper sports hydration
http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm
7. “Nutrition and Hydration for Performance” by a sports drink company, complete with “pee chart.”
http://www.snowsportgb.com/docs/Sponsors/Nutrition%20and%20Hydration%20for%20Performance%20%20-%20SSGB.pdf
8. Layperson’s guide to chemical nature of sports drinks
http://www.mamashealth.com/access/edrink.asp
9. Seven page position statement of the National Trainers’ Association on fluid replacement for athletes, published in the Journal of Athletic Training
http://www.nata.org/statements/position/fluidreplacement.pdf
10. American College of Sports Medicine position stand on exercise and fluid replacement (brief)
http://www.ncbi.nlm.nih.gov/pubmed/9303999rnrn11. Review of sports drinksrnrnhttp://www.athleteinme.com/ArticleView.aspx?id=358rn
12. Fluids and Electrolytes During Exercise
http://www.athleteinme.com/ArticleView.aspx?id=256
13. Post-exercise caloric intake, including carbs and protein
http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm

Do you have a drinking problem?

by barbaragarn

When playing hockey, you’re probably more dehydrated than you think.

One Canadian study indicated that a third (another said one-half) of players were dehydrated before they even got out of the locker room; skating in cool arenas doesn’t diminish dehydration rates, the scientist noted, because the arenas “aren’t that cool, players wear heavy equipment and helmets, and the game requires high-intensity bursts of skating.” (1, 2)

And the sweat rates were high for ALL positions, with a third of players across the board losing more than 1 percent of body mass during the game (2) Goalies have traditionally been reported as losing most of all players; JS Giguere is reported as losing 12 to 15 pounds per game. (3) However, the highest reported sweat rate for an athlete was Alberto Salazar’s during the 1984 Olympic marathon: 3.7 liters per hour! (4) That’s a little more than eight pounds per hour, or 16 CUPS pouring off him every 60 minutes!

Significant fluid loss–dehydration–drastically affects performance.

A loss of 2 percent body weight–in me, at 150 pounds, that’s about two pounds, or four cups–causes an increase in perceived effort and is claimed to reduce performance by 10 to 20 percent. (4) Less available water means less sweat to cool your exerted body. (5) And with less water in it, blood is thicker and harder to pump. This causes a strain on the cardiovascular system; heart rate rises three to five beats per minute for every 1 percent of fluid lost (5). Additionally, more viscous blood means the flow to skin decreases… which slows perspiration even more! (4)

And we’re likely not replacing fluid loss adequately.

In what one article calls “Nature’s dirty trick,” exercise actually suppresses thirst, so relying on “feeling thirsty” isn’t enough to make sure you’re adequately hydrated. (4) Drinking water isn’t enough. “Plain water causes bloating, suppresses thirst (and thus further drinking) and stimulates urine output (therefore is inefficiently retained) — a poor choice where high fluid intake is required.” (4) Replacing with plain water doesn’t address electrolyte needs: “The electrolytes sodium and chloride are necessary for proper body function and can prevent heat-induced muscle cramps.” (6)

Electrolytes control water use between different parts of the body, VERY important for increased activity, such as athletic purposes (8), though people’s needs vary: “The loss of sodium and chloride in sweat is adaptive and variable. For example, untrained males and females lose roughly twice as much as trained athletes.” (12) Most players fail to replace sodium (2), not least because “the ideal concentration would taste like sea-water, and palatability is vital” (4).

However, another article (6) claims that “It’s really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you’re unlikely to deplete your body’s stores of these minerals during normal training. If [you are] exercising in extreme conditions over 3 or 5 hours, you may likely want to add a complex sports drink with electrolytes.”

You’ll have to determine for yourself. I’ve concluded that, if a little salt will help (and it stimulates thirst, too–which, as noted above, is suppressed by exercise), then bring on the sodium. The National Trainers’ Association position statement says something similar: “Adding a modest amount of salt (0.3 to 0.7 g/L) to all hydration beverages would be acceptable to stimulate thirst, increase voluntary fluid intake, and decrease the risk of hyponatremia and should cause no harm.” (9)

Replacing carbohydrates is important in endurance sports, since its depletion is a factor in early fatigue (4): “the higher the exercise intensity, the more rapid the rate of carbohydrate utilisation and the sooner that glycogen stores are depleted” … but (and of special note for OUR sport), “if sweat rates are high and dehydration is rapid, then fluid replacement takes priority over carbohydrates.” (emphasis mine, 4)

Well, priority for carbs or fluid?? They’re not mutually exclusive, so I’m choosing a hydration strategy that has both. And I’m apparently agreeing with the American College of Sports Medicine: “Addition of proper amounts of carbohydrates and/or electrolytes to a fluid replacement solution is recommended for exercise events of duration greater than 1 hour since it does not significantly impair water delivery to the body and may enhance performance.” (10)

So what should you do?
Part 2 of this series will provide suggestions.

(I started this article and then realized that, even in summary, there’s too much info for one post. This will be a three-part series. There’s a ton of good information out there, please be sure to check the links for more details; they will also be cited in this article’s continuation. BG)

1. A study from Canada’s comically named “University of Guelph” that includes basic info about sports dehydration (though not how to combat it), but IS specific to hockey.
http://www.uoguelph.ca/news/2008/02/a_third_of_hock.html

2. Short, general article but hockey-specific.
http://www.cbc.ca/sports/hockey/ourgame/columns/minor_menu/2009/02/drink-your-way-to-optimal-performance.html

3. JS Giguere’s sweat test on Gatorade site
http://www.gatorade.ca/en/giguere/

4. British article with good technical information about carbohydrates, sodium, electrolytes–and recommendations for those components in fluid replacement beverages.
http://www.pponline.co.uk/encyc/0824.htm

5. In-depth article about tennis in general, but extremely useful hydration info for any sport.
http://www.tennisserver.com/set/set_02_04.html

6. Basic article about proper sports hydration
http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm

7. “Nutrition and Hydration for Performance” by a sports drink company, complete with “pee chart.”
http://www.snowsportgb.com/docs/Sponsors/Nutrition%20and%20Hydration%20for%20Performance%20%20-%20SSGB.pdf

8. Layperson’s guide to chemical nature of sports drinks
http://www.mamashealth.com/access/edrink.asp

9. Seven page position statement of the National Trainers’ Association on fluid replacement for athletes, published in the Journal of Athletic Training
http://www.nata.org/statements/position/fluidreplacement.pdf

10. American College of Sports Medicine position stand on exercise and fluid replacement (brief)
http://www.ncbi.nlm.nih.gov/pubmed/9303999

11. Review of sports drinks
http://www.athleteinme.com/ArticleView.aspx?id=358

12. Fluids and Electrolytes During Exercise
http://www.athleteinme.com/ArticleView.aspx?id=256

13. Post-exercise caloric intake, including carbs and protein
http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm

Gear advice for newbies

by barbaragarn

We have a lot of new folks trying hockey these days, and I’ve seen a wide variety of gear choices. Some people make do, some borrow and some hit the stores.

“Making do” usually means digging the ancient stuff out of the garage: old Cooper pieces manufactured 30 years ago, rigid foam helmet and heavy–but paradoxically, with less ankle support–skates. They don’t make ’em like they used to… and with good reason.

Newer gear is both lighter and more protective. Shin pads have patella cutouts (especially useful for new folks who fall down a bit). Helmets–the foam of which degrades after just seven years–are softer and more comfortable, built these days with several tiers of concussion protection.

And skates–my first pair were used, 1970s era Coopers and I loved them dearly. In 2005, I splurged on Grafs and was astonished at how light they were, flexible yet more supportive protection. Taking an instep shot always hurts, but MUCH less so in my Grafs.

If you’re choosing to make do, think about safety. Which pieces are adequate and which could be upgraded for better protection?

Borrowing gives you access to newer stuff, but sometimes in the wrong size or style. Moms will borrow their children’s gear–handy, but longer legs need correspondingly longer shin pads, and too-small gloves can leave wrists unprotected. Not to mention the exquisite, excruciating pain of a tiny helmet. Yelp!

I’ve also seen people OVER-protect with borrowed gear from ex-pro pals: “linebacker” quality shoulder pads, and breezers so stiff and bulky that they can hardly skate. Make sure you’re protected, but make sure you can move, too.

When buying gear, the options are of course new and used. New stuff boasts state-of-the-art plastics and foam, cutting edge protective technology. And it’s perfectly sized for its only owner: you.

The only issue is MONEY.

Of course, barely anyone HAS money these days. Clever folks can watch for end of season hockey sales. The small percentage of people who DO have disposable hockey funds should also be wary. As a neophyte, it’s easy to drop several hundred on brand-new, top of the line gear.

You don’t need it.

There are a lot of gear style options and you don’t know what you like yet. Don’t spend too much money on something that your preferences will outgrow far too soon. If you’re buying new, choose longevity brands and sturdy, serviceable pieces. You’re not a pro and you don’t need to kit out like one–or have the pro salary to heft the price tag.

Don’t be sucked in by gimmicks, either. The clear plastic helmets from several years ago were interesting and cheap, but I’ve never heard a good user report. And do women really need special skates for the female foot? Of course not. There are narrow (Graf) and wide (CCM) options in mainstream offerings.

Likewise, I don’t think women need special “female” breezers, and I believe only Dolly Parton would benefit from the special shoulder pads with extra breast room. You may be new to hockey, but it doesn’t mean you have to pay extra for something different!

Used equipment is the best choice, though it’s the most work. Once you know what you want (more on that below), scour Craigslist or eBay to find your pieces. My black Tackla 2500s (hooray! I finally match my team!) are decades old and came from a nice guy in Pennsylvania, who sold them for $15, shipping included. Sweet!

People are ALWAYS selling gear–some models as recent as last season from rapidly-growing high schoolers of parents with money. You just have to find it, and a good place to start is the JMS equipment forum, with for sale (FS) and want to buy (WTB) listings.

So what’s the best plan for newbies needing gear?
A combination strategy.

Borrow or make so for your first session–or as many as it takes for you to decide that yes, you will do this hockey thing. Using other people’s gear for a short time helps you develop your own preferences–which saves you from dropping a lot of cash on something you won’t like later. I borrowed some Tackla 2500s in 2003 and fell in love, haven’t worn any other style since.

But you’re new. What do you like? Do you want bigger shoulders with more protection, or less protection and more flexibility? Do you hanker for larger shins with wraparound coverage, or the low-profile, lighter version?

Try it out. Test drive gear from friends and family to figure out what you like and need. Then, watch the sales and surf the net.

I do think three pieces are worthy of buying brand-new: skates, gloves and helmet. Sizing and protection on these three items is crucial.

We’ve all had the misery of improperly-fit skates, and older models are usually clunky and lack support. Buy new, but don’t spend too much.

Value your brain? Get a decent helmet.
If you’re going to splurge on anything, do it on your head protection. I love the Cascade (though not as much as the now-defunct Carbster), but I know the Intake and 6k/8k have equally rabid fans.

And just like your feet are uniquely sized and needing a perfect fit, so too are your hands. Incorrectly fitting gloves will interfere with your stickhandling, which impacts EVERY aspect of your play. And of course, gloves too small leave delicate wrist bones exposed.

I have long fingers but not big sausagey “man hands.” I like the Bauer XV glove for its finger Lycra–it grips to each digit and makes stickhandling much easier. My hands were just lost and swimming in my old TPS gloves.

For the rest of your gear, don’t be afraid of buying used. Craigslist and eBay have great deals. Once you know what you like, search and you will find–even if it comes from Pennsylvania!

Good luck gear shopping! Don’t forget to use the JMS equipment forum to buy, sell and note sales online and in the Twin Cities area.

Different game day rituals

by barbaragarn

Playoffs are approaching and with them the feeling that each game seems more important than the last. I don’t really have a ritual for game day, just try to eat right and get enough water–being dehydrated will REALLY affect performance.

Speaking of performance, I’ve heard both women and men say they abstain from any sexual gymnastics on game day, to conserve energy and preserve focus. Which I find hysterical. Truly, we are crazy for hockey.

As for mental preparation–I don’t listen to special “get psyched” music on the way to the arena anymore. In the first days of my hockey career, I used to listen to Beethoven’s “Ode to Joy.” It was loud and earnest and passionate and summed up very nicely how I felt about being headed to play a hockey game: full of joy.

These days, I don’t listen to anything specific, though I DO feel 80s hair bands are the ULTIMATE hockey music! I’ll try to get to the arena early so I have time to kit up and then stretch out–more so than for a pick up game. Some teams will have music in the locker room, though this seems the exception rather than the norm.

That’s all I can think of; I’m pretty pragmatic and boring.
Anybody have any interesting and useful (or superstitious) game day behaviors?

Goalie musings

by barbaragarn

… you don’t know what KIND you’re going to be until you actually DO it.

Will you laugh a lot?
Get upset?
Lose your temper?
Be chatty and giggle?

I have played goalie only twice, back in the early days of JMS Hockey. In 2004, when there were only two levels and we skated only on Fridays, I needed a goalie two weeks in a row. So I strapped on the pads down at St. Thomas Ice Arena. (Yes, that is how much I love JMS; I made a fool of myself so people could shoot at me and not a board.) I was TERRIBLE, but it was fun.

At the time, my regular position was defense, and I always felt a camaraderie with my D partner in the hierarchy of play: if someone on the other team was driving our way with the puck, the forwards would try to stop him first. Then my defense partner and I would try to shut him down. But I always knew the goalie was truly the last line of defense.

My perception changed when I took the net.

Where previously, as a defender, I had felt twinned with my partner and backed up by the goalie, now as netminder I felt I was part of a team together WITH the defense. The forwards were “them” and we were “us.” If the puck got by “them,” then working together, “we” would stop it.

And so trying net for the first time, it turns out I’m a chatty goalie–who knew?

I also found myself unwilling to do anything but stand solid in front of the net. Running JMS, I’ve watched new goalies go through the same phases: they never go down, they ALWAYS go down, and then they figure out the happy medium.

I’ve also noticed that the bigger people, slower skaters, sometimes gravitate towards net. And for the wrong reasons. Several big guys approached me, unsteady on their skates, asking if I could loan them the goalie gear. Hrm.

I’ve heard it said that your goalie should be your BEST player. Not someone who can barely keep to his skates and takes net as refuge from skating up and down the ice. I think this is a good strategy–the goalie has to be adept on skates like no-one else on the team, so the goalie had better know how to move… not be wary of footwork.

When I took my net, I fell over a lot. It was a lower level session without airborne pucks, but I still let in PLENTY of goals. The toughest part was calculating vectors–like, as forward, receiving that breakout pass from behind you and planning where to be. The shots came in and I kept under- and overestimating the angles. Whether they know it or not, I think goalies must be good at instantly calculating speed and direction and knowing where to BE as a result.

Hm, I bet goalies are pretty good at playing pool, too, with all those angles of banked shots…

The other thing I appreciate–and something I couldn’t even begin to appreciate after just two sessions of pickup hockey–is the way goalies have to be so FOCUSED. How does a goalie stay in a game after being scored on eight, nine times? How do they do that mental thing, just shake it off, square up in net and treat the situation like the last goals just didn’t happen?

I have a LOT of respect for goalies.

Playing goalie is like being drunk…

by barbaragarn

… you don’t know what KIND you’re going to be until you actually DO it.

Will you laugh a lot?
Get upset?
Lose your temper?
Be chatty and giggle?

I have played goalie only twice, back in the early days of JMS Hockey. In 2004, when there were only two levels and we skated only on Fridays, I needed a goalie two weeks in a row. So I strapped on the pads down at St. Thomas Ice Arena. (Yes, that is how much I love JMS; I made a fool of myself so people could shoot at me and not a board.) I was TERRIBLE, but it was fun.

At the time, my regular position was defense, and I always felt a camaraderie with my D partner in the hierarchy of play: if someone on the other team was driving our way with the puck, the forwards would try to stop him first. Then my defense partner and I would try to shut him down. But I always knew the goalie was truly the last line of defense.

My perception changed when I took the net.

Where previously, as a defender, I had felt twinned with my partner and backed up by the goalie, now as netminder I felt I was part of a team together WITH the defense. The forwards were “them” and we were “us.” If the puck got by “them,” then working together, “we” would stop it.

And so trying net for the first time, it turns out I’m a chatty goalie (who knew??). I talked to the D–my new “buddies,” and hollered about screens, clearing the slot, going in the corner. The night was invigorating and exciting, and things certainly looked different from my adjusted perspective. Needless to say, many, many goals were scored that game.

The next day, like anyone who has overindulged the night before, I rubbed my aching bod and wondered why I had done such a foolish thing. I got swept up in the environment, made some bad choices, got into a situation over my head. What was I thinking??

I will leave the netminding to the people with true aptitude for it. Goalies, I salute you!

Food on Game Day

by barbaragarn

Does anybody else watch what they eat on game day?

I’ve known people who can eat a nice full meal and then go play hockey, but I’m not one of them. I can’t eat a big meal–or even a little one–hours and hours before hockey. If I’m skating in the evening, I have a huge and late lunch with plenty of protein and then drink water all afternoon. I just can’t skate with anything in my stomach.

One team I was on banned Taco Bell on game day, for obvious reasons. And somehow at pick-up, there’s always one guy who had raw onions for lunch… ish.

This year I started using PowerBars; they give energy if I haven’t had time to eat my huge lunch, but they also seem to digest really fast. I don’t get that awful “heavy stone in tum” feeling with those.

And, if I remember, the night before a game I’ll try to eat more carbs than I would normally. But really, this is just an excuse to eat more carbs.