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High 5s: 11/21/12

November 21, 2012

With the Thanksgiving holiday mid-week and nearly every fall sport done, we'll give out just one High 5 today. But it goes to a team that's been among the elite for half a decade and could be just getting started.

Holland swimming and diving

The Dutch scored 311.5 points to defeat runner-up Ann Arbor Skyline by 56 at the Lower Peninsula Division 2 Final at Oakland University. Holland totaled seven first-place finishes, including winning all three relays. It was the second-straight championship for the Dutch, who finished LP Division 2 runners-up from 2008-10. 

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Previous 2012-13 honorees:

A chart explains how water should be consumed before and during a workout.

Coach's Guide to Nutrition: Hydration

Stay hydrated during exercise. Encourage athletes to take at least 2-3 sips (2-3 ounces) of water every 15 minutes.

Milk Means More logoExercising for more than an hour? Sports drinks can help replace fluid, carbs and electrolytes.

Some athletes do not feel thirsty while they are active, so regular water breaks are important. As always, if they feel thirsty, let them grab a drink. If they feel dizzy, confused or nauseated, they should STOP and tell a coach or teammate. This may indicate they are dangerously dehydrated. Access to water should NEVER be used as a punishment.

Athletes should also look for these symptoms in teammates and remind them to hydrate when necessary. For a more individualized recommendation or for athletes with a cramping history, refer them to a Registered Dietician Nutritionist (RDN).

Dehydration Warning Signs:

  • Cramping
  • Nausea
  • Dizziness
  • Confusion

Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.