Trainer's Tips & Tricks

Proper Hydration

Hi, Jackie here….How much should I be drinking? What should I be drinking? Am I hydrated? With the preseason upon us this week, especially with this heat, you may be pondering this issue.

Hydration is the condition of having adequate fluid in the body tissues. The body works at its peak when efficiently hydrated. This is not only crucial for athletes but for everyday living. However, in this instance we will focus on the active individual.

Signs of Dehydration

  • Thirst
  • Irritability
  • General Discomfort
  • Headache
  • Weakness
  • Dizziness
  • Cramps
  • Chills
  • Vomiting
  • Nausea
  • Decreased Performance

Let’s breakdown the stages of activity and what we can do…


  • The best way to start the hydration process is to begin already hydrated
  • Drink about 17-20oz of water or sports drink 2-3 hours prior
  • Have a little more, about 7-10oz of water or sports drink 10-20 minutes prior to activity
  • Sports drinks and other carbohydrate drinks will aid an athlete but try to keep the carbs, CHOs, at less than 8%

During Activity

  • Drink when you’re thirsty; this can be mild or moderate thirst
  • Take breaks strictly for hydrating


  • Post exercise hydration should correct any fluid loss during activity
  • This should occur initially within the first 2 hours and take 4-6 hours
    • Restore fluid for hydration
    • Eat carbohydrates for glycogen stores
    • Consume electrolytes to speed hydration

Tips to Hydration

  • Carrying a water bottle around encourages increased ingestion
  • Add extra salt to meals to help retain water
  • Eat fruit - fruit is loaded with water and some carbohydrates
  • Check your urine color (
  • Decrease
    • Fructose (gastrointestinal distress)
    • Caffeine (reduces fluid retention)
    • Carbonated beverages (reduces voluntary fluid intake)


More information can be found in the journal of athletic training or the National Athletic Training website at If you have any questions, stop by my office after school or email me at

Jacqueline Filipone, ATC
Athletic Trainer 

Posted by on Monday August 22, 2016
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Ice or Heat?

Hi, Jackie here…So, you just got hurt or maybe you have had this nagging pain, what should you do? Should you…

Ice or Heat?

Injuries come in all different forms. You were playing basketball and rolled your ankle. Or maybe you were playing soccer and strained your quadriceps muscle. Maybe you are an everyday runner. Or you were cleaning out your garage and now your back is sore. What can you do for that soreness?

Two main options are heating or icing. Let’s look at the differences.



Vasoconstrictor-narrows blood vessels Vasodilator-widens blood vessels
Decreases circulation-blood flow Increases circulation-blood flow
Used to decrease swelling Contraindicated if there is swelling
Helps with pain and swelling Helps with soreness, stiffness and spasms
Apply after activity Apply before activity
Helps acute and chronic injuries Helps mainly with chronic injuries


Ice is best for immediate treatment or recent injuries. Ligament sprains, muscle strains, and direct contact/contusions are a few examples. Although, ice can also be the answer for chronic pain such as soreness in your ankles or knees after going for a long run. Ice should not be applies directly to skin. Try placing a paper towel on the area or place a bag of ice in a pillow case before applying it to your skin. Ice can be found in a number of ways; ice cubes in a ziplock back or ice pack, frozen gel pack from the freezer, frozen veggies, etc. Apply an ice pack for 15-20 minutes only. This process can be repeated every hour.

Heat, on the other hand, is best used for just chronic injuries. Heat should not be used if swelling or inflammation is present. This will only cause more inflammation to build in the area. Instead, use heat for injuries causing soreness or stiffness in muscles or joints. Heat can draw more blood to a sore area and help loosen it or relax tightness. Apply heat by use of a plug-in heat pack, microwaveable heat pack, or even a damp hot towel. Heat should be applied for 10-30 minutes at a time. Repeat as necessary.

*Please remember to never place ice or heat over an opened wound.*

If you have any questions, stop on by after school or email me,

Jacqueline Filipone, ATC
Athletic Trainer


Posted by on Monday February 2, 2015
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What is an Athletic Trainer?

Hi, Jackie here….All this talk about athletic trainers from your kids, on television and in the paper and you think you know, but not quite positive. You ask yourself……

What is an Athletic Trainer?

An athletic trainer is an allied health professional who collaborates with physicians in providing care for active individuals. Here at Nazareth Academy, we are available daily when the girls are in season.

We focus on:

  • prevention of injuries
  • providing immediate emergency care
  • evaluating and clinically diagnosing injuries
  • treating and rehabbing conditions and injuries

You may find us on the sideline with your athlete-providing immediate care, the treatment area- taping and stretching girls before activity, or the weight room instructing rehab exercises to the injured. But this is just what you will find here at Nazareth. Athletic Trainers are also found at different levels, middle school, high school, college, semi-pro, and professional levels. And different atmospheres such as hospitals, clinics, military, performing arts, and public safety. For more information on athletic training, please visit our national website

The basics of it all and what we provide…We are your first hint as to what an injury may be. We work with your daughter on a daily basis. If you have question about soreness, an injury, eating better, etc., stop on by after school or email me,

Jacqueline Filipone, ATC
Athletic Trainer

Posted by on Tuesday October 28, 2014
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Choose groups to clone to:

Dan Bradley
Athletic Director

Jacqueline Filipone
Athletic Trainer

Alex Sawicki '10
Strength & Conditioning Coach 

Nazareth Academy High School

  • 4001 Grant Avenue
  • Philadelphia, PA 19114
  • T: 215.637.7676
  • F: 215.637.8523

About Naz

"Embracing Faith, Family, and Education"


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