First Day of Practice

• August 1

Jamz Camp

• Date: TBD
• Location: TBD

Palomar Conference Locals Competition 

• Date: TBD
• Location: TBD
• Estimated Costs: $31 (parking and admission)

Wescon Regionals Competition

• Date: TBD
• Location: Long Beach Arena, Ca
• Estimated Travel Costs: $200 (hotel and admission)

Pop Warner Nationals

• December 2-10
• Location: Orlando, FL
• Estimated Travel Costs: $1100 per person

**Dates and locations are subject to change.

Your team’s Head Coach will discuss the possibility of attending other competitions once the season starts. These additional competitions are optional and will be decided upon individually by each team.  

JAMZ Competitions
SoCal Classic

• November 
• Location: Valencia, Ca
• Estimated Travel Costs: $200

Nationals

• January 20-22
• Location: Las Vegas, NV
• Estimated Travel Costs:  $500

Kids can become dehydrated whatever and whenever they play sports, regardless of season, temperature or relative humidity.

Surprisingly common

Some more surprises:

• Kids become dehydrated very easily: dehydration can begin when an athlete loses as little as 1 percent of body weight. In a 70-pound child, that is less than 1 pound of weight lost through sweat.  This about half a liter of body water lost.  It is not uncommon for some athletes to lose as much as 5 to 8 pounds through sweat during a game or practice.
• Dehydration affects performance: as little as a 2% decrease in body weight from fluid loss (e.g. 1.2lb for a 60-lb athlete, less than 4 pounds for a 200-pound athlete) can lead to a significant decrease in muscular strength and stamina.
• Dehydration affects cognition: a 3% decrease in body water can adversely affect cognitive function. In the sports context, this may affect a child's ability to pay attention to the coach or remember a play.  A body water deficit of 2% to 3% can compromise sports performance, heat dissipation, and cardiovascular function.
• Most kids are dehydrated playing sports: two studies of kids at summer sports camps showed that a majority were dehydrated, with 25 to 30 percent showed signs of serious dehydration putting them at increased risk of heat-related illnesses. Kids were dehydrated despite the availability of water and sports drinks, frequent breaks and coaches' encouragement to stay hydrated. The studies also showed that, once children become dehydrated, it is nearly impossible for them to catch up.
• The majority of children are dehydrated before they start playing sports: the same studies at summer sports camps found that almost two-thirds of children were dehydrated even before they hit the field to start practicing. This puts the child at a disadvantage in the sport and increases their risk of heat illness.

Dehydration signs and symptoms
How to know if your child is dehydrated?

If your child tires easily and repeatedly during practices and appears irritable, or her performance suddenly declines, dehydration, and/or inadequate calorie intake may be the cause.

The following are also signs that your child may be dehydrated:

• Thirstiness
• Headache [Note: could also be a sign of concussion]
• Dizziness [Note: could also be a sign of concussion]
• Tired or feeling weak
• Urine is bright yellow in color (urine should be almost clear)
• Apathy or lack of energy
• Grumpiness
• Trouble concentrating [Note: trouble concentrating could also be a sign of concussion]
• Nausea [Note: nausea could also be a sign of a concussion]

The following are signs that your child is severely dehydrated:

• Dry lips and tongue
• Sunken eyes
• Bright colored or dark urine, or urine with a strong odor
• Infrequent urination
• Small volume of urine

Progressive effect

The progressive effects of dehydration are serious. As a child becomes dehydrated, heart rate increases, blood flow to the skin decreases, and a body temperature can rise steadily to dangerous levels. To avoid a potentially life-threatening medical emergency, parents and coaches need to be familiar with the symptoms of and treatment for heat-related illnesses.

What to Drink for Sports, What Not to Drink...Hydrate Before Sports, Re-Hydrate During and After Sports Dehydration

For most exercising athletes, the ideal fluid for pre-hydration and re-hydration is water. Water is quickly absorbed, well-tolerated, an excellent thirst quencher, and cost effective.

The use of a sports drink with appropriate carbohydrates (CHO) and sodium as described below may prove beneficial in some general situations and for some individuals.

Traditional sports drinks containing appropriate concentrations of CHO (6-8%) and sodium may provide additional benefit in the following general situations:

• Prolonged continuous activity of greater than 45 minutes 
• Extremely intense activity with risk of heat illness
• Extremely hot and humid conditions
• Traditional sports drinks with appropriate CHO and sodium may provide additional benefit for the following individual conditions: 
  • Poor hydration prior to participation
  • Increased sweat rate
  • Poor caloric intake prior to participation
  • Poor acclimatization to heat and humidity 
  • A 6-8% addition of CHO to water is the maximum that should be utilized. Any greater concentration will produce slow emptying from the stomach and a bloated feeling. 
  • The other ingredient that may be helpful is a low concentration ( 0.3 - 0.7 g/L) of sodium which may help with cramping. 
  • All fluids should be served cold to optimize gastric emptying. 

What not to drink during sports

• Fruit juices with greater than 8 percent carbohydrate content and soda can both result in a bloated feeling and abdominal cramping.
• Carbonated beverages, beverages containing caffeine, alcoholic beverages, should not to be consumed because of the high risk of dehydration associated with excess urine production, or decreased voluntary fluid intake.
• Athletes should be aware that nutritional supplements are not limited to pills and powders; many of the new energy drinks on the market contain stimulants such as caffeine and/or ephedrine. These stimulants may increase the risk of heart or heat illness problems when exercising. 
• Many of these drinks are being produced by traditional water, soft drink,  and sports drink companies.  As is true with other forms of supplements energy drinks or fluid supplements are not regulated by the FDA.  Thus, the purity and accuracy of contents on the label are not guaranteed.  
• Many of the beverages which claim to provide additional power, energy, etc., have additional ingredients that are not necessary, some that are potentially harmful, and some that are substances actually banned by such governing bodies as the NCAA and the United States Olympic Committee. 

Hydration tips and fluid guidelines

In general, an athlete does not voluntarily drink sufficient water to prevent dehydration during physical activity so that by the time she becomes thirsty, she is already dehydrated. It is therefore important for athletes to drink before, during, and after practices and games.

Thus, the American College of Sports Medicine specifically recommends athletes:

• Drink 16 ounces of fluid 2 hours before exercise.
• Drink another 8 to 16 ounces 15 minutes before exercise.
• Drink 4 to 16 ounces of fluid every 15 to 20 minutes during exercise.
• Drink 24 ounces of fluid after exercise for every pound lost during  exercise in order to return to full hydration within 6 hours.

The volume and color of your child's urine is an excellent way of determining if he is well hydrated. Large amounts of clear urine mean your child is hydrated, small amounts of dark urine mean that he needs to drink more!   

EPW is a 100% volunteer run organization. Our season cannot be successful without the help and support of our families. COACHES AND VOLUNTEERS are needed for the 2022 season. Please email cheervp@epwwolfpack.com for more information.

Interested in supporting your local community? Become a sponsor of Escondido Pop Warner Football and Cheer!

Contact our secretary at secretary@epwwolfpack.com