contact us linkabout us link student info link

Plato Cross Country Home

Plato Cross Country Parent and Athlete Information 2016

For Coach's letter, printable schedule, team expectations, and season infomation, click HERE.

Plato Cross Country expects another strong season for fall 2014. For a printable schedule of high school and junior high cross country, click HERE. Please note that the schedule is subject to change. Printed schedules may not always be updated.

Date Time Meet
9/3 TBA. Lebanon
9/8 3:30 p.m. Willow Springs
9/13 3:30 p.m. West Plains
9/19 3:30 p.m. Plato
9/24 8:00 a.m. Hermitage
10/01 TBA Capitol City Classic
10/6 3:30 p.m. Licking
10/13 3:00 p.m. Mountain Grove
10/17 3:30 p.m. Frisco League Meet
10/24 3:30 p.m. Ava
10/29 10:00 a.m. Districts
11/5 TBA State Meet

General Cross Country Information

Sports physicals must be turned in to your coach before you can participate in cross country. If you haven't gotten your physical yet, or have lost the form, you may download it from the link below. The athletic handbook has a signature page that must be signed and turned in to your coach before you can participate as well. If you have misplaced it, you may download and print it from the link below.

Handling the Heat: Getting in Shape Cross Country

As you know, appropriate hydration before, during, and after physical activity is an important ingredient to healthy and successful sports participation. If your summer activites have been light or primarily indoors, then you may not be ready for the heat and rigors of cross countryl practice, especially if you aren't drinking much water throughout the day. Although you have participated in running events this summer, summer heat is still a concern when fall practices begin.

Weight loss during exercise and other physical activity represents primarily a loss of body water. A loss of just 1 to 2% of body weight (1.5 to 3 pounds for a 150-pound athlete) can negatively impact performance. A loss of 3% or more of body weight can significantly increase the risk for exertional heat-related illness. If an athlete is already dehydrated prior to beginning activity, these effects will occur even sooner.

So What Can I do?

  • Athletes should be weighed (in shorts and T-shirt) before and after warm or hot weather practice sessions and contests to assess their hydration status.
  • Clothing that is dark or bulky, as well as protective equipment (such as helmets, shoulder pads, and other padding and coverings), can increase body temperature, sweat loss and subsequent dehydration and heat illness risk. Wear light colors instead of dark colors to practice.
  • For most exercising athletes, water is appropriate and sufficient for pre-hydration andrehydration. Water is quickly absorbed, well-tolerated, an excellent thirst quencher and effective.
  • Traditional sports drinks with an appropriate carbohydrate and sodium formulation may provide additional benefit in the following general situations:
    • Prolonged continuous or intermittent activity of greater than 45 minutes
    • Intense, continuous or repeated exertion
    • Warm-to-hot and humid conditions
  • Traditional sports drinks with an appropriate carbohydrate and sodium formulation may provide additional benefit for the following individual conditions:
    • Poor hydration prior to participation
    • A high sweat rate or “salty sweater”
    • Poor caloric intake prior to participation
    • Poor acclimatization to heat and humidity
  • A 6 to 8% carbohydrate formulation is the maximum that should be utilized in a sports drink. Any greater concentration will slow stomach emptying and potentially cause the athlete to feel bloated. An appropriate sodium concentration (0.4–1.2 grams per liter) will help with fluid retention and distribution and decrease the risk of exertional muscle cramping.

What NOT to Drink During Exercise

  • Fruit juices with greater than 8 percent carbohydrate content and carbonated soda can both result in a bloated feeling and abdominal cramping.
  • Athletes should be aware that nutritional supplements are not limited to pills and powders as many of the new “energy” drinks contain stimulants such as caeine and/or ephedrine.
    • These stimulants may increase the risk of heat illness and/or heart problems with exercise. They can also cause anxiety, jitteriness, nausea, and upset stomach or diarrhea.
    • Many of these drinks are being produced by traditional water, soft drink and sports drink companies which can cause confusion in the sports community. As is true with other forms of supplements, these "power drinks”, “energy drinks”, or “fluid supplements" are not regulated by the FDA. Thus, the purity and accuracy of contents on the label is not guaranteed.
    • Many of these beverages which claim to increase power, energy, and endurance, among other claims, may have additional ingredients that are not listed. Such ingredients may be harmful and may be banned by governing bodies like the NCAA, USOC, or individual state athletic associations.

Hydration Tips and Fluid Guidelines

Many athletes do not voluntarily drink enough water to prevent significant dehydration during physical activity. Drink regularly throughout all physical activities. An athlete cannot always rely on his or her sense of thirst to sufficiently maintain proper hydration.

  • Drink before, during, and after practices and games. For example:
    • Drink 16 ounces of fluid 2 hours before physical activity.
    • Drink another 8 to 16 ounces 15 minutes before physical activity
    • During physical activity, drink 4 to 8 ounces of fluid every 15 to 20 minutes (some athletes who sweat considerably can safely tolerate up to 48 ounces per hour).
    • After physical activity, drink 16 to 20 ounces of fluid for every pound lost during physical activity to achieve normal hydration status before the next practice or competition.
    • The volume and color of your urine is an excellent way of determining if you’re well hydrated. Small amounts of dark urine means that you need to drink more, while a “regular” amount of light-colored or nearly clear urine generally means you are well-hydrated.