Scout Aquatics Newsletter - July 20

Carolyn Grevers

Scout Aquatics NewsletterJuly 20

 

Update: With the help of some additional voices, LFHS is considering a proposal to let Scout Aquatics swim outdoors at one of our insured facilities.  The proposal will be time at Lake Bluff Park District outdoor pool for all current USA Swimming registered Scout Aquatics swimmers (no new or non-registered swimmers).  This time will be treated as a pre-season camp and be focused on technique and drills while building up strength back in the water. 

Here’s how it will look like: 

  • Our entrance/exit will be on the side of the building (no locker rooms/bathrooms). 
  • Masked swimmers will have to be dropped off a few minutes before practice to get a temperature check (below 100.4 is acceptable) and answer several health questions each day.
  • We will have swimmers socially spaced out with their belongings (at least 6 feet apart) to prepare to get into the water (suit must already be on). 
  • Swimmers will be socially spaced in the pool for the entire pool instruction/practice.  No more than 45 swimmers may attend at one time. 
  • Swimmers will dress/put masks on and leave out the side gate. 
  • If you or anyone in your family feels ill, please stay home.

 

The Schedule would look like this:

      Monday: JSP 8:00-8:55p, SS/SSG 9:05-10:00p

      Tuesday: LTS/JS 8:00-8:30p, SS/SSG 8:40-10:00p

      Wednesday: JSP 8:00-8:55p, SS/SSG 9:05-10:00p

      Tuesday: LTS/JS 8:00-8:30p, SS/SSG 8:40-10:00p

      Friday: JSP 8:00-8:55p, SS/SSG 9:05-10:00p

 

I will be blasting out an email with instructions to sign up as soon as we are cleared by LFHS.  That email will go into much more detail with all the considerations taken to make this work.  Our number one goal is to do this and keep everyone healthy and safe.  Thank you so much for your patience and understanding.  Go Scouts!

 

SAFE SPORT:  One of the jobs I’ve been working on the last few weeks is to get our team recognized as a SAFE SPORT certified team.  I have done everything I can do to get the certificate, so now I am asking you for help!  I need more of BOTH swimmers and parents to take the SAFE SPORT training.  The link is below.  We need a minimum of 10% of the team to do this, so this will be posted regularly until completed.  (We are at 5.2% for parents and 13.4% for swimmers!!)  THANK YOU for helping make our team even better!  This is now mandatory for all teams to complete by November, so you help is very much appreciated. 

CLICK HERE FOR THE SAFE SPORT TRAINING

 

Looking for some additional dryland workouts?  You can try all the swimswam daily workouts they have…..119 HERE!

 

We are still working out to our second Scout Aquatics Fitness Challenge.  Enjoy and do it with the entire family!  Also check out the team’s Facebook page.  I am posting anything that is fun, entertaining, enlightening, informative and swimming related.

 

Interested in becoming an official?  During these crazy times it’s easier than ever to get your training done.  More information on becoming an official is on the Illinois Swimming site.  Click the link below!  Got more questions?  Ask either Marilyn Wieland mtwieland@aol.com (our officials rep.) or Shane Koonce shane.koonce@gmail.com (both an official and our board president). 

CLICK HERE TO THE WORLD OF OFFICIALS

 

 

Here are some links to keep you up to date with swimming news, video and technique:

      Go Swim videos (coach Flo’s favorite!):  https://www.goswim.tv/home

      SwimSwam news and video:  https://swimswam.com/video/

      Swimming World news and information:  https://www.swimmingworldmagazine.com/

      USA Swimming news and information: https://www.usaswimming.org/

      True Sport youth sports information: http://truesport.org/

 

Birthdays:  We have 5 birthdays this week.  Happy Birthday to…..

Dylan Walsh (15), Isabella Beznik (13), Jude Beznik (13), Bela Bock (13) and Eden Miller (10)!

 

Scout web site: www.swimsct.org

Contact us:

Head Coach, Carolyn Grevers  (c) 224-436-3195                                                Email: cgrevers@yahoo.com

Question for Head Age Group Coach (LTS, JS, JSP), Flo Burke                      Email: bfkbkmg@yahoo.com

Questions for Head Senior Coach (SS/SSG), Bizzy Vega                                    Email: bizzyvega33@gmail.com

Club President: Shane Koonce                                                                                 Email: shane.koonce@gmail.com

Officials Rep: Marilyn Wieland                                                                               Email: mtwieland@aol.com

 

6 Things to Know About Electrolytes for Youth Athletes

by TrueSport

Deciding when to use a sports drink, electrolyte-infused water, or plain water is important to your athlete’s performance, but it can also be confusing. Luckily, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, has six simple tips about when and how to help your child incorporate electrolytes. 

 

1. What your athlete needs will vary

Essentially, electrolytes are what controls your heart beating and your muscles contracting, Ziesmer explains. “If your athlete is just chugging water, they will eventually flush out their system, especially if they’re sweating out the electrolytes at the same time. Athletes need to be taking electrolytes back in so that their muscles can contract. Without a balance of electrolytes, the body just can't perform its normal functions.”

For young athletes, there are two primary determinants for deciding on water or a sports drink that contains electrolytes, says Ziesmer. First, consider practice duration. If they are training for more than an hour, even if it’s mostly easy, they will still want some electrolytes to replace those lost through sweat. Second, consider the temperature outside. Is your athlete in hot weather where they’ll be working up a sweat? If yes, they need electrolytes, though if the practice isn’t hard or long, they may not need added calories with those electrolytes. 

 

2. Electrolytes can come in many forms

According to Ziesmer, there are three primary options when it comes to ensuring that your child has the electrolytes they need to perform at their best. A sports drink is the most common option, and it will also contain sugar. The second option is electrolytes that are added to plain water, which may range from tablets that contain a range of electrolytes like sodium, magnesium, and potassium to a simple pinch of sea salt for just sodium. The final alternative is having your athlete drink plain water and eat foods that contain electrolytes, like a salty pretzel.

Your choice should depend on what kind of activity your athlete is taking part in, and how easy it will be for them to snack on a pretzel versus sip a sports drink. The American Academy of Pediatrics recommends that, when possible, plain water combined with regular foods like pretzels is the best option for young athletes, but it will depend on what’s easy for your athlete to ingest during practice. 

 

3. Focus on sodium

Technically, there are several different critical electrolytes, including magnesium and potassium, but Ziesmer says that for young athletes who eat a balanced, healthy diet, the primary one to focus on during play is sodium. “For an adult, you would aim for around 500 milligrams per hour,” she says. “But for a child, I would recommend starting with around 250 milligrams per hour, which is about 20 mini pretzels.” This isn’t a lot of salt, and she cautions that it is easy to go overboard, so be judicious in how much you add to water or how much you water down a pre-made sports drink to reach that level. 

 

4. Check the label

If you’re new to the world of sports drinks, start being label-conscious and checking ingredients before grabbing what’s on the shelf at the local convenience store. Sports drinks will typically contain both carbohydrates and electrolytes.

Also, be sure to steer clear of energy drinks that are packed with caffeine and other ‘energy enhancing’ substances, and keep in mind that the American Academy of Pediatrics advises against children consuming energy drinks. Watch out for products that promise ‘instant energy,’ as well as electrolyte drinks that are packed with fake sugars like sorbitol, which can cause gut distress.

 

5. You can make your own

If you prefer to keep your athlete’s diet as natural as possible, you can simply add a bit of flavor-enhancement and natural sugar (like a splash of grape, orange, or apple juice) to regular water, along with a few shakes of salt. The fruit juice makes the water more palatable, while the sugar also helps your athlete better absorb and utilize the sodium, explains Ziesmer. Add some ice to your child’s water bottle on hot days as well: Studies have shown that young athletes cool down better with cold water than with room temperature. 

Ziesmer’s favorite recipe is simple:

  • 3.5 cups water
  • 1/2 cup orange juice
  • 2.5 tablespoons of honey
  • 1/4 teaspoon of salt

6. It’s not just about the game or practice

Don’t let sports drinks take the place of drinking water most of the time, says Ziesmer. Letting your child guzzle sports drinks regularly sends a message that supplements and ultra-processed foods are the best option for performance, she warns.

Research has also shown that excessive amounts of sugar — found in most sports drinks — contributes to obesity, tooth decay, and even hyperactivity. Ultimately, a sports drink is only healthy when it’s in the context of a sweaty sporting event, not a casual afternoon at home.

 

Takeaway

Hydrating properly, which often means deciding what athletes should drink, is critical to their performance and wellbeing during sport. These tips will help you decide when and what athletes should be consuming to stay hydrated.