{"id":1438,"date":"2018-03-06T00:00:00","date_gmt":"2018-03-06T00:00:00","guid":{"rendered":"https:\/\/leadersinsport.com\/performance-institute\/reports\/leaders-virtual-roundtables-the-role-complete-hydration-plays-in-recovery-cramp-avoidance\/"},"modified":"2025-12-15T05:12:42","modified_gmt":"2025-12-15T05:12:42","slug":"leaders-virtual-roundtables-role-complete-hydration-plays-recovery-cramp-avoidance","status":"publish","type":"article","link":"https:\/\/leadersinsport.com\/performance-institute\/articles\/leaders-virtual-roundtables-role-complete-hydration-plays-recovery-cramp-avoidance\/","title":{"rendered":"Leaders Virtual Roundtables: The Role Complete Hydration Plays in Recovery &#038; Cramp Avoidance"},"content":{"rendered":"<!-- blocks\/hero-editorial -->\n<!-- inc\/hero-editorial -->\n<div class=\"hero es-hero__editorial hero--var-1\" role=\"banner\">\n\t<div class=\"hero__image\" style=\"background-image: url(https:\/\/leadersinsport.com\/app\/uploads\/sites\/2\/2021\/08\/Insight-Totum-Write-Up-Featured-Image.jpg);\">\n\n\t\t<div class=\"hero__overlay grad-overlay content-bottom\">\n\t\t\t<div class=\"container\">\n\n\t\t\t\t<div class=\"hero__content\">\n                    \n\t\t\t\t\t<div class=\"hero__content__inner\">\n\t\t\t\t\t\t                            <p class=\"es-label es-label--md\">\n                                Mar 06, 2018                            <\/p>\n                        \t\t\t\t\t\t<a href=\"https:\/\/leadersinsport.com\/performance-institute\/articles\" class=\"theme-dark hero__back-link back-link es-label es-label--sm\">\n\t\t\t\t\t\t\t<span class=\"icon icon--md icon--arrow-left\"><\/span>Articles<\/a>\n\n\t\t\t\t\t\t<h1 class=\"hero__title\">Leaders Virtual Roundtables: The Role Complete Hydration Plays in Recovery &#038; Cramp Avoidance<\/h1>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\n        \n\t\t\t<\/div>\n\t\t<\/div>\n\n\t<\/div>\n<\/div>\n    <section class=\"es-section theme-light hero__sidebar-wrapper container\">\n        <div class=\"hero__sidebar\">\n                            <div class=\"category-list\">\n                  <div class=\"es-label es-label--sm\">Category<\/div>\n                  <a href=\"https:\/\/leadersinsport.com\/performance-institute\/category\/human-performance\/\" rel=\"tag\">Human Performance<\/a>                <\/div>\n                            <div class=\"share-list\">\n                  <div class=\"es-label es-label--sm\">Share<\/div>\n                  <a href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/leadersinsport.com\/performance-institute\/articles\/leaders-virtual-roundtables-role-complete-hydration-plays-recovery-cramp-avoidance\/\">Facebook<\/a>\n                  <a href=\"https:\/\/twitter.com\/intent\/tweet?url=https:\/\/leadersinsport.com\/performance-institute\/articles\/leaders-virtual-roundtables-role-complete-hydration-plays-recovery-cramp-avoidance\/&#038;text=Leaders Virtual Roundtables: The Role Complete Hydration Plays in Recovery &#038; Cramp Avoidance\">Twitter<\/a>\n                  <a href=\"mailto:?subject=Here's a Leaders In Sport article for you &amp;body=Check out this article: Leaders Virtual Roundtables: The Role Complete Hydration Plays in Recovery &#038; Cramp Avoidance. https:\/\/leadersinsport.com\/performance-institute\/articles\/leaders-virtual-roundtables-role-complete-hydration-plays-recovery-cramp-avoidance\/\">Email<\/a>\n                  <a href=\"#copyLink\" id=\"copyButton\" class=\"copy-link-clipboard\">Copy Link<\/a>\n                  <div id=\"textToCopy\" class=\"font-hidden\">https:\/\/leadersinsport.com\/performance-institute\/articles\/leaders-virtual-roundtables-role-complete-hydration-plays-recovery-cramp-avoidance\/<\/div>\n                <\/div>\n                    <\/div>\n    <\/section>\n<!-- blocks\/section -->\n<section\n  class=\"es-section flexible-section  text-only theme-light\"\n    >\n                <div class=\"container\">\n                                    <div class=\"bg-striped-pattern__inner section-padding-top section-padding-bottom\">\n                <div class=\"es-section__inner col-parent col-parent--stack-sm\">\n                                            <div class=\"es-section__sidebar es-section__sidebar--sticky col col--12 \">\n                                                            <p class=\"es-section__label es-label es-label--md\">An online meeting of Leaders Performance Institute members on 15 February 2018.<\/p>\n                            \n                            \n                            \n                                                            <div class=\"es-section__text content-area\">\n                                    <p><h4>On 15 February 2018 Leaders hosted a Virtual Roundtable, honing in on the role complete hydration plays in recovery. These invite-only internet gatherings brought together members of the Leaders Performance Institute \u2013 directors of nutrition, directors of athletic performance, head of S&amp;C, director of medical services \u2013 from international tennis, European rugby, international basketball and European football to discuss the systems and processes associated with combatting cramp.<\/h4>\n<hr \/>\n<h6>By Luke Whitworth<\/h6>\n<p><strong>The group discussed:<\/strong><\/p>\n<ul>\n<li>Effects of surface change on cramp.<\/li>\n<li>Solutions and strategies to track hydration status.<\/li>\n<li>Acclimatisation for both colder and warmer weather.<\/li>\n<li>The relationship between travel and hydration.<\/li>\n<\/ul>\n<hr \/>\n<p><strong>The participants<\/strong><\/p>\n<p>Marc Bubbs, Director of Nutrition, Canada Basketball<\/p>\n<p>Henry Jones, Head of S&amp;C, Monte Carlo Tennis Academy<\/p>\n<p>Neill Potts, Former Head of Athletic Performance, Scottish Rugby Union<\/p>\n<p>Nick Davies, Head of Academy Performance, Swansea City AFC<\/p>\n<p>Jack Ransone, Director of Athletic Performance, University of Nebraska<\/p>\n<p>Robert Ortiz, Director of Medical Services, Harlem Globetrotters<\/p>\n<p>Roger Meacock, Head of Science, Totum Sports<\/p>\n<p>Marie-Louise Farag, Nutritionist, Totum Sports<\/p>\n<hr \/>\n<p><strong>Introduction<\/strong><\/p>\n<p>Hydration is one of the biggest physiological influencers on reaching optimal performance. The key themes of this roundtable was the focus on recovery and cramp avoidance, the challenges we are facing with regards to cramping and what kind of solutions are being utilised to try both control and prevent.<\/p>\n<p><strong>Contributing factors: surface change<\/strong><\/p>\n<p>The first area to be discussed by the group was how transitioning between different surfaces can impact cramp. Neill kicked off the discussion by elaborating on \u2018cramp gate\u2019, which Scottish Rugby battled with back in 2010.<\/p>\n<p><strong>\u201c<\/strong>We had six regular internationals going down with cramp. The biggest issue with that was actually due to some of the innovative work our nutritionist was trying to do and was inadvertently upsetting the salt balances. We put a lot of emphasis on recovery and simplifying hydration strategies and have not really had any issues over the last three to four years. What I would say is that we have tended to find as a major contributing factor to cramp is if our players are changing surfaces dramatically, for example soft pitches in the winter to a hard artificial pitch. We started to see a pattern coming out that guys who would be hitting their highest workloads of the season in the game had a greater tendency for cramping than the others.\u201d<\/p>\n<p>Within the world of tennis, it\u2019s inevitable that athletes will experience different surfaces on a regular basis. Henry discussed how important it is to create a clear strategy on how to approach hydration with independent players. \u201cWe\u2019ve only really had one cause of cramping issues at the Aussie Open with one of our senior players, but we think it was more anxiety-related rather than acclimatisation. Our players who travel globally change surfaces sometimes every three to four weeks &#8211; at the moment we are going through a transition of hard court to clay over the next two months or so. It\u2019s how to create a strategy where our players can become autonomous with how they approach hydration.\u201d<\/p>\n<p>Our facilitator, Marc, posed the question how the group were assessing hydration. \u201cSticking on this theme of testing we have got things like urinary dipsticks which can be used to assess urine specific gravity, as can analysing the colour of the urine. Perhaps using things like beetroot juice. What has worked for you?\u201d<\/p>\n<p><strong>Solutions &amp; strategies<\/strong><\/p>\n<p>Neill suggested that a simple strategy that has yielded some positive results is ensuring that each athlete has a solid process of hydration practices in their everyday lifestyles, as well as consistent stretching. \u201cThe things that we found most useful, as it tended to be calves that cramped up, was stretching. Quite often you see the players who are prone to it in down periods in the game, even if it was a 20 second break, would have a tendency to pause and stretch. I\u2019m not completely clear on the mechanism underpinning that. The nutritionist cautiously used a salt solution, particularly sodium citrate, to try and offset that cramp and there was really mixed results with that. From my own experience what I\u2019ve found is the most beneficial was a really good solid process of hydration practices in the lifestyle and general daily life which really dropped a lot of issues off.\u201d<\/p>\n<p>Marc elaborated on some of the strategies being implemented in the industry and research which is providing some interesting results on offsetting cramp. \u201cObviously food brings on board a lot of water with it and now with low-carb availability in certain training sessions is a strategy that a lot of nutritionists are using from time to time, train load, sleep load, and of course that can affect glycogen status and the amount of water that gets taken up as well. Interestingly there is some research on pickle juice, but even just having that salty drink in the mouth was enough to help in terms of cramping which is interesting.\u201d<\/p>\n<p>Robert shared a new initiative the Harlem Globetrotters have brought on board to positively impact their focus on patient education. \u201cOne thing we have had decent amount of success with which is a fairly new implementation is utilising a questionnaire, an sRPE style questionnaire where the athletes subjectively rate how they are feeling. We started using it for subjective monitoring, but what we found was an incidental by-product that on the days they subjectively rated that they felt great, it also coincided with the days where they were on point with their nutrition. So once we were able to accumulate enough data we could use it as an educational tool to re-inform the patient education aspect.\u201d<\/p>\n<p>As Director of the Athletic Performance Lab at the University of Nebraska, Jack works with a variety of sports and athletes. \u201cAs far as strategies we look at pre-workouts, weight vs post work-out rates, using the Armstrong urine colour chart. We also look at specific sodium-potassium concentration all the way down to the core temps through pills that can be swallowed to capture core temperature. Even though we are in the northern part of the United States, in the fall we can have temperatures upwards of 100 and at the same time we also play down south so we are always very wary of the heat and how that impacts performance.\u201d<\/p>\n<p>The discussion around performing in different temperatures led to another talking point: acclimatisation.<\/p>\n<p><strong>Acclimatisation <\/strong><\/p>\n<p>Jack kicked off this topic and shared some simple ways that the University of Nebraska have looked to aid acclimatisation, but admits that it still remains a challenge. \u201cSimple strategies like wearing heavier gear or changing the conditions can have positive responses. I\u2019ve even seen extreme scenarios where our track athletes just spent more time in the saunas to increase their daily output of sweat and enhance the acclimatisation. It is a challenge as it is very difficult to mirror those environments.\u201d<\/p>\n<p>With warmer climates, Marc shared the thoughts of Shona Halson\u2019s group at the Australian Institute of Sport. \u201cIt\u2019s interesting, I believe it was Shona Halson\u2019s group out in Australia who used hot water immersions baths after training sessions and after 6 days it helped improve heat acclimatisation.<\/p>\n<p>Neill suggested that one of the biggest challenges he and his team experienced at Scottish Rugby was operating in cooler temperatures. \u201cWe found that when we went abroad, guys were good with regards to hydration. We experienced more issues in colder weather when they had days off and the guy\u2019s mind-set has switched.\u201d<\/p>\n<p><strong>Travel management<\/strong><\/p>\n<p>The topic of acclimatisation naturally led the group to discuss the effects of travel on hydration. Nick kicked off in this area. \u201cOne case in particular comes to mind is a player in the academy with us who would suffer at about the hour mark on game day. We put it down to a combination of a change in playing surface and with us being based in Swansea, we regularly travel 3-7 hours on a bus. What protocols would you suggest for long journeys?\u201d<\/p>\n<p>As Director of Nutrition for Canada Basketball, Marc has vast experience in dealing with the relationship between travel and hydration. \u201cIf we start with plane travel, obviously it is incredibly dehydrating. With the dehydration, a lot of it happens in the gut but also around the mucus membrane in the nasal cavity which decreases something called salivary IgA flow rate, which are these neuroglobins that act as your first line of defence of your immune system. It is one of the reasons why is you get more chances of catching colds and flus as well. On the prevention side, that food first approach, I think we often forget that animal protein brings on board a lot of water and carbohydrates. The more an athlete has processed food in their diet, typically you\u2019ll have a greater chance of dehydration. There\u2019s been some interesting finds with the use of salty drinks in small acute doses to help with cramps.\u201d<\/p>\n<p><strong>Individual assessment<\/strong><\/p>\n<p>Marie posed the question of what kind of strategies were being implemented to main hydration for players who are more susceptible for sweating. Jack gave some insight into how this looks at Nebraska. \u201cIt all falls back to education. Probably one of the easiest ways is looking at pre and post workout weigh-ins. If there has been a big loss during the workout, trying to them equal that up with pushing fluids. You\u2019ll see many athletes in team sports that you have to be more proactive in pushing the idea of refuelling. It\u2019s about educating in the respect that they might be losing 5-7kg pre-workout and then making sure they intake the correct fluid during the workout to equalise that.\u201d<\/p>\n<p>Neill expanded on this topic but explaining how this process worked a Scottish Rugby. \u201cWe did use the pre and post weighs in the past for education, but then stopped using it the last few years. But building on Jack\u2019s point, we did do individual work to identify what category we would put people in to (heavy sweaters, salty sweaters etc) and then the hydration strategies around games get tailored towards that. Particularly on a match day, every player gets an individual setup pre-match and then re-addressed at half time and then finally post-match. We\u2019ll have individual ones based on their category, and then that is checked on compliance following the game. That would include the drinks people would be given as they exited the field, as part of their cool-down strategy. One of our core strategies for recovery started then for the preparation for next week. A lot of players struggled taking a lot of fluids on shortly after a game, so we had a strategy in place for the 2-3 days after the game to try and reset before re-hydration testing.\u201d<\/p>\n<p><strong>Summary<\/strong><\/p>\n<p>Roger who is the Head of Science for Totum Sports summarised the discussion and also offered some insight into his thoughts on hydration in both warmer and cooler climates. \u201cCramp is a very multi-factorial issue. We\u2019ve discussed muscle-load, hydration and electrolyte levels. Because it is so multi-factorial, what we have found with Totum Sports with all 78 trace elements and minerals in it, going back to research in the 1980s where it showed dependency on those trace elements and\u00a0minerals. We think it is really important that when athletes are losing electrolytes in sweat, we need to give the body everything that it needs so it can re-mineralise and build those electrolyte levels a lot better and help hold on to the water. It was interesting talking about colder climates being sometimes be more of a problem. I think potentially the reason behind that is that thirst only really kicks in when you\u2019ve got 2% dehydration, so in colder climates, athletes are hanging around under that 2%. They are not feeling thirsty, but they are already 10% down on performance and when they go out to try and perform to their limit, they have less margin for error. In hotter climates, where they are sweating more, they are more conscious of it, so naturally they take on more water and electrolytes, so possibly being more hydrated in warmer climates.<\/p>\n<hr \/>\n<p><strong>Previous Leaders Virtual Roundtables:<\/strong><\/p>\n<p><a href=\"https:\/\/leadersinsport.com\/performance\/leaders-virtual-roundtables-turning-vision-reality\/\">Turning a Vision into a Reality<\/a><\/p>\n<p><a href=\"https:\/\/leadersinsport.com\/performance\/leaders-virtual-roundtables-psychological-safety-part-i\/\">Psychological Safety, Part I<\/a><\/p>\n<p><a href=\"https:\/\/leadersinsport.com\/performance\/leaders-virtual-roundtables-psychological-safety-part-ii\/\">Psychological Safety, Part II<\/a><\/p>\n<p><a href=\"https:\/\/leadersinsport.com\/performance\/leaders-virtual-roundtables-athlete-performance-welfare-data-challenges-overcome\/\">Athlete Performance and Welfare Data \u2013 the Challenges and How to Overcome them<\/a><\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<\/p>\n                                <\/div>\n                            \n                            \n                            \n                                                    <\/div>\n                                        <div class=\"col visibly-hidden col--flex-align-right\">\n                                            <\/div>\n                <\/div>\n            <\/div>\n        <\/div>\n        <\/section>\n","protected":false},"excerpt":{"rendered":"<p>An online meeting of Leaders Performance Institute members on 15 February 2018.<\/p>\n","protected":false},"featured_media":1439,"menu_order":0,"template":"","categories":[21],"pathway":[],"topic":[],"sport":[],"class_list":["post-1438","article","type-article","status-publish","has-post-thumbnail","hentry","category-human-performance"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Leaders Virtual Roundtables: The Role Complete Hydration Plays in Recovery &amp; 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