Issue link: https://read.uberflip.com/i/608763
35 USAHOCKEYMAGAZINE.COM DECEMBER. 2015 lytes in your brain. Electrolytes are chemical ions such as sodium, potassium, magnesium, and calcium and are needed by your brain to maintain its proper electrochemical balance. These electrolytes when correctly balanced provide the basis for those neurons to fire and signal your muscles to move and your organs to function. That is why sports drinks were designed to help restore the fluid, glucose, and elec- trolyte balance to your body. Maintaining this balance can keep you energized and postpone the fatigue that would otherwise make you sluggish on the ice. 3. Rest Your Brain Generally, we need about eight hours of sleep per night. However, for adolescents, that number is higher, ranging from nine to 10 hours. Yet, few teens are actually able to obtain even seven hours of sleep on a regular basis. Unfortunately, it is easy to become sleep deprived in today's society, with an abun- dance of activities and responsibilities and not enough hours in the day. And we know that the brain requires a good night's sleep in order to replenish itself and cleanse itself of any toxins. In fact, research suggests that significant chronic sleep deprivation may even cause brain damage. Healing occurs while in the deep sleep stage called the REM (Rapid Eye Movement) stage. We know that lack of sleep can impair judgement, reaction time, cognitive process- ing, and memory, as well as contribute to headaches, irritability, fatigue, and a host of other physical symptoms. The high per- formance athlete cannot afford to be sleep deprived but practices good sleep habits. To help you sleep better, keep a routine sleep schedule, and before bed avoid exercise, bright computer/TV screens, and stimulat- ing movies. Keep room lights dim and make the sleep environment quiet and soothing. According to Keith J. Cronin, DPT, physical therapist, director of Sports and Healthcare Solutions, LLC, and MomsTEAM health expert, an important question to ask injured athletes is: "Is it still hurting while you sleep?" Be sure to consult an orthopedic or sports medicine doctor to manage that pain. 4. Exercise Your Brain Learning new skills and information is what keeps our brains growing, developing and flexible. The key word is NEW. You know that cross training is much more beneficial to an athlete's fitness than repeating the same exercise routine day in and day out. Likewise, if you like a particular computer or card game, playing it over and over again may not be helping to develop new brain pathways. So change it up by trying a new hobby, a new game, or a new puzzle. Challenge yourself and learn to play a musical instrument. For both youth and adults, learning new activities stimulates brain growth. Exercising your brain can improve your planning, decision-making and organiza- tional skills, all of which are necessary for strategic performance on the ice. Maybe that is why elite athletes tend to be fine students. In recent years, the market has been flood- ed with online brain games that are aimed at keeping your brain sharp. Some of these brain products are specifically tailored for athletes and use virtual games or simulations to improve sport specific skills, such as reac- tion time and visual-motor speed. Research on the effectiveness of these new products is still in the early stages although there is data to show improvement in older adults. Nevertheless, many elite, professional athletes regularly use them. No matter what activities you choose to exercise your brain, remember to challenge yourself. Clean Sweep