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Hydration Myths

Thursday, June, 25, 2015

Don't stay thirsty my friends!

Now that the summer is hot and here, please make sure when you're exercising you drink enough water to keep hydrated. Water does account for about 60% of your body weight after all.

The golden rule is supposed to be eight cups of water per day, but is that right?

Here's a couple mythbusting facts from MapMyFitness about hydration:

Myth One: You Need To Drink Eight Cups A Day

This most well-known but laughably arbitrary rule of thumb has been hammered into us since who knows when. In fact, Dartmouth physician Professor Heinz Valtin went as far as to pen a paper published by the American Physiological Society on the lack of scientific evidence behind the popular axiom.

The truth is, your actual needs can be more than 8 glasses, or less than 8 glasses. There’s no magic number, and the amount changes every day, depending on your size, weight, ambient temperature, daily activities, and, more significantly, your food.

So how do you know how much water you should drink? Before all this science, people relied on a pretty fine-tuned, reliable mechanism to make sure they were getting enough water. It’s called thirst, and you may have heard of it. Drink enough to satisfy your thirst, and that’s good enough.

Myth Two: If You’re Thirsty, You’re Already Dehydrated

Strictly speaking, it’s true. Thirst is normally triggered by a decrease in your body’s water content. But it’s not as dire as it’s usually made out to seem.

Normal levels of thirst usually come about with a 2-4% reduction in body water. As long as you don’t have kidney problems, this is generally tolerable, and acts as a perfectly sound guide to let you know when you need a glass of H2O.

Dehydration becomes a problem when you exceed an 5-8% reduction in body water. By this stage, however, you would be experiencing dizziness and fatigue–far more severe than a slightly dry mouth.

The thirst principle also applies to when you’re exercising. But if you notice that you forget to hydrate or finish parched, take heed of the American Council on Exercise’s guidelines: about 7-10 oz (about a glass) for every 10 to 20 minutes of heavy activity should be enough.

Myth Three: Sports Drinks Are the Best Option After Exercise

This depends. Sports drinks are full of electrolytes (salt ions) that help your body replace those lost from sweat. These electrolytes are important: they’re crucial for nerve functioning, and help to maintain blood pH levels, among other things. But Gatorade? Less important. Good marketing may try convince you otherwise, but such drinks are really only necessary if you’ve been exercising hard for a long time, like long distance running, or hours of hiking in the hot sun.

No matter how hard you killed your leg workout, you’re probably better off sticking to plain water.

Myth Four: Water Flushes Out Toxins From Your Body

Not really. There’s a popular misconception that drinking copious amounts of water will help magically cleanse your innards.

Drinking adequate amounts of water ensures your body’s metabolism works correctly, part of which is the natural detoxification process your liver and kidneys conduct. But they work fine as long as they’re getting enough H2O. Any additional water intake isn’t going to help. In fact, drinking too much water can actually prevent your body’s detoxification process. It reduces the concentration of salt in your blood, which can damage your kidneys and liver and prevent their normal functioning.

OFSAA Track & Field Records 2015

Thursday, June, 25, 2015

OFSAA Track and Field took place in Toronto June 4th to 6th at the University of Toronto's Varsity Stadium with numerous OFSAA records falling.

* If you're looking for photos please visit - First N' Goal Productions

For full results from OFSAA Track & Field 2015 please click HERE


The following OFSAA records were broken during the meet:

Midget Girls 100m

New Record - Alyssa Marsh, Notre Dame CSS - 12.00s

Former Record - Cassandra Pascal, St. Marcellinus SS - 12.20s (2008)

Junior Boys 400m

New Record - Nathan Friginette, St. John Paul II - 48.46s

Former Record - Brandon McBride, W.F. Herman SS - 48.58s (2010)

Midget Boys 3000m

New Record - Thomas Witkowicz, All Saints CSS - 8:47.94

Former Record - Mike Woods, Hillcrest SS - 8:53.09 (2002)

Junior Girls Discus

New Record - Grace Tennant, South Lincoln HS - 45.12m

Former Record - Sarah Moss, Notre Dame College - 41.42m (2010)

Midget Girls Discus

New Record - Trinity Tutti, Eastdale SS - 43.40m

Former Record - Liz Polyak, North Park CVS - 40.78 (1979)

Midget Girls Shot Put

New Record - Trinity Tutti, Eastdale SS - 15.92m

Former Record - Grace Tennant, South Lincoln HS - 12.10m (2014)

Midget Girls Javelin

New Record - Trinity Tutti, Eastdale SS - 41.52m

Former Record - Meredith Popp, Holy Names HS - 41.24m (1995)

Midget Boys 100m Hurdles

New Record - Liam Mather, London Central - 13.41s

Former Record - Gabriel Tesfaye, Oakridge SS - 13.50s (2007)

Junior Girls 80m Hurdles

New Record - Keira Christie-Gallaway, St Matthew - 11.24s

Former Record - Chanice Taylor-Chase, Notre Dame CSS - 11.44s (2009)

Girls 1500m Steeplechase

New Record - Charlotte Prouse, London Central - 4:53.15

Former Record - Renee Maisonneuve, ESC Theriault - 4:57.06 (2013)


Girls 100m Visually Impaired

New Record - Larissa Brown, St Mark CHS - 14.01s

Former Record - Larissa Brown, St Mark CHS - 14.20s (2014)

Boys 100m Visually Impaired

New Record - Dylan Hermans, Bear Creek SS - 12.24s

Former Record - Nick Neri, Cardinal Leger - 13.52s (2014)

Boys 800m Visually Impaired

New Record - Nicholas Neri, Cardinal Leger - 2:13.89

Former Record - Nicholas Neri, Cardinal Leger - 2:17.00

Girls 100m Ambulatory

New Record - Madison Wilson-Walker, Lord Dorchester - 14.61s

Former Record - Alicia Tustin, Fellowes HS - 14.93s (2012)

Boys 800m Ambulatory

New Record - Hudson Booth, Almaguin Highlan - 2:43.89

Former Record - Dylan Eisnor, North Lambton SS - 2:57.08 (2013)

Girls 100m Intellectually Impaired

New Record - Kyla Rodrigue, Woodstock CI - 14.39s

Former Record - Alicia Tustin, Fellowes HS - 14.65s (2013)

Boys 100m Intellectually Impaired

New Record - Robert Nipitone, Huron Heights SS - 11.04s

Former Record - Peter Snider, Waterloo CI - 11.98s (2013)

Girls 200m Wheelchair

New Record - Jessica Tinney, Greenwood College - 1:04.18

Former Record - Jeannie Rochon, ESC L'Horizon - 1:17.82 (2013)

Girls 400m Wheelchair

New Record - Jessica Tinney, Greenwood College - 2:12.34

Former Record - Jeannie Rochon, ESC L'Horizon - 2:19.33 (2013)

Boys 200m Wheelchair

New Record - Dylan Ritter, Marshall McLuhan - 33.66s 

Former Record - Dylan Ritter, Marshall McLuhan - 49.16 (2014)

Boys 400m Wheelchair

New Record - Dylan Ritter, Marshall McLuhan - 1:11.09

Former Record - Dylan Ritter, Marshall McLuhan - 1:27.99 (2013)

Soccer Results 2015

Wednesday, June, 24, 2015

OFSAA Soccer Championships 2015


OFSAA Boys' A Soccer

June 4-6, North Bay

Gold - Holy Cross HS, WOSSAA (W 6-1)

Silver - Guido de Bres CHS, SOSSA

Bronze - Port Hope HS, COSSA (W 2-1)

Antique Bronze - Heritage Christian, SOSSA

Full results available HERE


OFSAA Boys' AA Soccer

June 4-6, North Bay

Gold - Holy Trinity HS, GBSSA (W 1-0)

Silver - Holy Cross CSS, SOSSA

Bronze - Ingersoll DCI, WOSSAA (W 1-0 OT)

Antique Bronze - Hon. WC Kennedy SS, SWOSSAA

Full results available HERE


OFSAA Boys' AAA Soccer

June 4-6, Windsor

Gold - St. Joseph, SWOSSAA (W 1-0)

Silver - Bishop Morrocco/ T. Merton, TDCAA

Bronze - St. Martin, ROPSSAA (W 2-1)

Antique Bronze - Holy Cross, EOSSAA

Full results available HERE


Boys' AAAA Soccer

June 4-6, Richmond Hill

Gold - St. Edmund Campion SS, ROPSSAA (W 6-1)

Silver - St. Mary CSS, LOSSA

Bronze - Cardinal Newman CSS, GHAC (W 3-1)

Antique Bronze - Our Lady of Mt. Carmel, ROPSSAA

Full results available HERE



OFSAA Girls' A Soccer

June 4-6, Windsor

Gold - Glengarry DHS, EOSSAA (W 2-1)

Silver - ES Jean Vanier, SOSSA

Bronze - Toronto District Christian HS, YRAA (W 2-0)

Antique Bronze - University of Toronto Schools, TDCAA

Full results available HERE


OFSAA Girls' AA Soccer

June 4-6, Windsor

Gold - Louis Riel, NCSSAA (W 2-1 PK)

Silver - Bishop Macdonnell, CWOSSA

Bronze - Bayside, COSSA (W 3-1)

Antique Bronze - St. Michael CHS, EOSSAA 

Full results available HERE


OFSAA Girls' AAA Soccer

June 4-6, Windsor

Gold - Notre Dame, GHAC (W 1-0 PK)

Silver - Humberside, TDSSAA

Bronze - Fr. Leo Austin, LOSSA (W 2-0)

Antique Bronze - St. John's College, CWOSSA

Full results available HERE


OFSAA Girls' AAAA Soccer

June 4-6, Mississauga

Gold - St. Marcellinus, ROPSSAA (W 1-0)

Silver - Bill Crothers SS, YRAA

Bronze - Cardinal Newman, GHAC (W 1-0 OT)

Antique Bronze - St. Edmund Campion, ROPSSAA

Full results available HERE


Congratulations to ALL teams who made it to OFSAA this year!

2015 ParticipACTION Report Card

Tuesday, June, 16, 2015

Details on the current state of physical activity for children and youth in Canada were released in the 2015 ParticipACTION Report Card .

The Grade? A "D-" on overall physical activity levels.

For the first time, the 2015 Report Card includes a position statement on active outdoor play, including the risks, and says the biggest risk is staying indoors.

A tip sheet and fact sheet are available here on the ParticipACTION website.

To download the infographic seen below please click here.

Active Healthy Kids Canada developed the first Report Card in 2005 with the goal to power the movement to get kids moving. Over the last 10 years, more than 80,000 individuals and organizations have used the Report Card to advocate for and devise solutions to enhance physical activity opportunities for children and youth. In 2014, Active Healthy Kids Canada began winding down its operations and the leadership of the Report Card was assumed by ParticipACTION.

OFSAA Baseball Results 2015

Tuesday, June, 9, 2015

OFSAA Baseball 2015

FINALS - London, ON. Wednesday, June 10th

Follow @OFSAABaseball on Twitter

Visit OFSAA Baseball website

Gold - Notre Dame, GHAC (W 4-2)

Silver - St. Anne's, SWOSSAA

Bronze - Bishop Allen, TDCAA (W 6-3)

Antique Bronze - St. Michael's, CISAA


East Teams Advancing to OFSAA Semis

Bishop Allen (TDCAA)

St. Mike's (CISAA)


West Teams Advencing to OFSAA Semis

Notre Dame (GHAC)

St. Anne's (SWOSSAA)


Semi Final 1 @10am - St.Michael's (CISAA) at Notre Dame (GHAC)

Semi Final 2 @10am - St. Anne's (SWOSSAA) at Bishop Allen (TDCAA)

Bronze Medal @1pm at Labatt Park, 25 Wilson Ave

Gold Medal @3pm at Labatt Park, 25 Wilson Ave

Rugby Results 2015

Monday, June, 8, 2015

OFSAA Girls' A/AA Rugby Championship

June 1-3, Brampton/ Mississauga

Gold - Trenton HS, COSSA (W 22-0)

Silver - Barrie Central, GBSSA

Bronze - Ashbury College, NCSSAA (W 25-7)

Antique Bronze - La Salle SS, EOSSAA

Full pool pay and playoff results available HERE


OFSAA Girls' AAA/AAAA Rugby Championship

June 1-3, Mississauga/ Brampton

Gold - Oakville Trafalgar HS, GHAC (W 22-17)

Silver - St. Peter's HS, NCSSAA

Bronze - John F. Ross, CWOSSA (W 22-7)

Antique Bronze - Arnprior HS, EOSSAA

Full pool pay and playoff results available HERE


OFSAA Boys' A/AA Rugby Championship

June 3-5, Barrie

Gold - Barrie Central, GBSSA (W 27-23)

Silver - Trenton HS, COSSA

Bronze - Ashbury College, NCSSAA (W 25-22)

Antique Bronze - JM Denison SS, YRAA

Full pool play and playoff results available HERE


OFSAA Boys' AAA/AAAA Rugby Championship

June 4-6, Hamilton

Gold - Saltfleet DHS, SOSSA (W 32-8)

Silver - Malvern CI, TDSSAA

Bronze - Brantford CI & VS, CWOSSA (W 10-7)

Antique Bronze - Medway HS, WOSSAA

Full pool play and playoff results available HERE

OFSAA Lacrosse Festival Results 2015

Friday, June, 5, 2015

A/AA Lacrosse Festival

June 2-3, Aurora

Gold - McKinnon Park, SOSSA (W 10-6)

Silver - St. Andrew's, CISAA

Bronze - Holy Cross, SOSSA (W 9-1)

Antique Bronze - Holy Trinity, LOSSA 

Full pool play and playoff results available HERE


AAA/AAAA Lacrosse Festival

June 4-5, Toronto

Gold - St Michael's College, CISAA (W 8-3)

Silver - St. Peter's SS, COSSA

Bronze - Denis Morris HS, SOSSA (W 8-7)

Antique Bronze - Holy Trinity SS, GHAC

Full pool play and playoff results available HERE

Congratulations to all teams who made OFSAA and represented their associations!


Click the photo below for OFSAA Facebook page photo album by staff

OFSAA Tennis Results 2015

Friday, June, 5, 2015

OFSAA Tennis 2015


High School Results

High School Boys Singles:

1.Grant McPherson - St. Michael Catholic SS (WOSSAA)  8 to 3

2. Matt Kovacs - Catholic Central HS (WOSSAA)

3. Jonah Baryliuk - Monsignor Paul Dwyer CHS (LOSSA) 8 to 6

4. Matthew Ross - St. Michael's College (CISAA)

High School Boys Doubles:

1. Kurtis Dean & Luke Vesz- Humberview S.S (ROPSSAA) 8-7(7-2)

2. Waleed Baig & Nikhil Taneja - A.B. Lucas SS (WOSSAA)

3. John & Luke Fischer - Stratford Central (WOSSAA)  8 to 4

4. Connor Hutchinson & Tyler Lam - Holy Trinity School (CISAA)

High School Girls Singles:

1.  Jules Johnson - Oakridge SS (WOSSAA)  8 to 2

2. Mara Stroe - J Clarke Richardson (LOSSA)

3. Megan Gilkes - Holy Trinity School (CISAA) 8 to 5

4. Sierra Olsthoorn - Waterloo CI (CWOSSA)

High School Girls Doubles:

1. Catherine Rastin & Clara Rastin- St. Patrick (SWOSSAA) 8 to 3

2. Victoria Tseng Paepcke & Caroline Feeley- Lorne Park S.S. (ROPSSAA)

3. Portia Tabone & Morgan Simard- Lajeunesse (SWOSSAA) 8 to 2

4. Victoria Forcina & Divya Santhanam- UTS (TDCAA)

High School Mixed Doubles:

1.  Matt Fenerty & Zante Botha - Mother Teresa CSS (WOSSAA)  8 to 4

2. Meg Killeen & Matt Gibbard-McCall - Lawrence Park (TDSSAA)

3. Sarah Harling & Lachlan Carmichael - Lawrence Park (TDSSAA) 8 to 6

4. Renee Resendes & Ryan Resendes- Holy Names (SWOSSAA)

OFSAA Tennis 2015 Open Results

Open Boys Singles:

1.  Mark Jensen Oakville Trafalgar (GHAC) 8 to 6

2.  Peter Coombs Oakville Trafalgar (GHAC)

3. Christopher Corrao- Bill Crothers (YRAA) 8 to 7

4. John Drake - Eden High School (SOSSA)

Open Boys Doubles:

1.  Martin Hong & Peter Divilek Abbey Park (GHAC) 8 to 3

2. Brooks Coffey & Alp Tezol - North Toronto (TDSSAA)

3. Nic Loncar & Spencer Grant Oakville Trafalgar (GHAC) 8 to 1

4. James Stevenson & Victor Li - St. Andrew's College (CISAA)

Open Girls Singles:

1.  Mya Bui - PickeringHS (LOSSA) 8 to 3

2. Ksenia Providokhina - Bill Crothers SS (YRAA)

3. Anna Maria Buraya - Bayview Glen (CISAA) 8 to 6

4. Rebecca Herrington - Banting (GBSSA)

Open Girls Doubles:

1.  Layne Van Buskirk & Silvia Verebes- Holy Names (SWOSSAA) 8 to 4

2. Alicia Opatowski & Carleyah McLean - Dunbarton HS (LOSSA)

3.  Katherine Yampolsky & Alex Fainblum - Thornhill SS (YRAA) 8 to 7 (7-1)

4. Ecaterina Camer & Taylor Cheung-Damonte - Lawrence Park (TDSSAA)

Open Mixed Doubles:

1. Teona & Victor Velehorschi- Massey (SWOSSAA) 8-7 (7-5)

2. Selena Celic & Adrian Mag- Tecumseh Vista (SWOSSAA)

3. Sara Krupica & Milos Markovic - Humberside (TDSSAA) 8 to 6 

4. Petar Vucenovic & Jelena Vucenovic - A.N. Myer S.S. (SOSSA) 

Nominations Open For Coaching Excellence Awards

Thursday, June, 4, 2015

The 2015 Ontario Coaching Excellence Awards are being held this September 19th in Toronto and nominations are now open! Coaches will be honoured for their contributions to School Sport : 

The selection of recipients (1 Male and 1 Female teacher-coach) is based on their unique contribution to sport through continuous development of new coaches. The nominated coach must have influenced the development of new coaches and have shown evidence of program building as well as encouraging athletes to give back to sport. Furthermore the nominated coaches’ coaching style has proven to be ethical, demonstrated sportsmanship and contributed to the “education through school sport philosophy”.

This award is open to active teacher-coaches with a minimum of five (5) years coaching experience. Nominated coaches must have coached two (2) or more sports in a school year over the period of five (5) years.  Please see the attached form for award and nomination details.  Nominations will only be accepted from association representatives in the identified regions and are due to the OFSAA Office by June 8, 2015.

download OFSAA Coaching Excellence Award 2015 nomination form here 

Male nominations to be received from:

Region 1 (North): NEOAA, NOSSA, NWOSSAA

Region 2 (Central): GBSSA, LOSSA, YRAA

Region 3 (East): COSSA, EOSSAA, NCSSAA

Female nominations to be received from:


Region 5 (South): GHAC, ROPSSAA, SOSSA

Region 6 (Metro): CISAA, TDCAA, TDSSAA

Deadline for nominations is May 25, 2015. Please click here for the nomination form, and send by email to Shamus Bourdon at shamus@ofsaa.on.ca or by fax to (416) 426-7317.  Email or call Shamus at (416) 426-7440 for more information.

Leslie Lawlor (Sydenham High School, Kingston) and Ken VanderZwaag (Woodland Christian High School, Kitchener) won in the School Sport category in 2014. 

Spring 2015 OFSAA Character Athletes

Tuesday, June, 2, 2015

OFSAA’s Character Athlete Award celebrates the efforts of the exceptional student-athletes in Ontario who best exemplify the characteristics that OFSAA is founded on.

Nominations come to the OFSAA office detailing the exceptional character of student-athletes across Ontario, inspiring those around them with their involvement on the playing field and in the classroom, in both school and community. 

Selecting just one boy and one girl recipient of the OFSAA Character Athlete Award is never easy, but the following two individuals stood out for their commitment to OFSAA’s values of leadership, equity, respect and sportsmanship. 

Download the OFSAA media release


Male Recipient: Michael Kay / Nominated by Mike Darling

Michael is a Grade 12 student at Oakridge S.S. in London, Ontario where he is a member of school sports teams year-round: volleyball, basketball, and badminton.

But it's his dedications to volunteering that elevates him above a number of exceptional student-athletes for this award. Michael has completed over 200 volunteer hours in four years through coaching both boys and girls with the Ramblers Basketball house league for grades 6, 7, and 8, refereeing under the London Board of Basketball Officials, serving as a London Leader in Training, Oakridge Ambassador, and Oakridge Peer Mentor. 

"Michael has such a strong love for the game of basketball and his community that he spends countless hours in the gym ensuring that young boys are afforded the same opportunities as he was at a young age," said his nominating teacher-coach Mike Darling. "He does all of this and still earns honour roll every single year."

This isn't the first time Michael has been recognized having also won the 2014-15 Ted Early Award for best student-athlete citywide, and the SPECTRA award for Male Athlete of the Year. SPECTRA stands for Sportsmanship, Participation, Excellence, Character, Teamwork, Respect and Achievement - pretty close to OFSAA's values.

His coaches recognize the growth he's made into a mature, and vocal leader with his teams and his work with younger grades makes him a mentor and a worthy recipient of OFSAA's Character Athlete Award.


Female Recipient: Kyra Krueger / Nominated by Pauline Fidler

Kyra is a Grade 12 student at Medway High School in Arva, Ontario where she's active in her school leading programs and councils while balancing time with school work and time on the badminton, volleyball and basketball teams.

A member of the Student Athletic Association all four years, Kyra was co-president this year. She's also been involved with Youth for Social Justice, Student Council, Reach for the Top, tutored Math, French and gave fiddle lessons, the Lead Out Loud Club, Best Buddies Club, and Youth for Acceptance. There's more, but it's almost too much to name here in one space! In total Kyra's graduating with upwards of 250 volunteer hours.

"In the three seasons I coached her on the basketball team, Kyra not only shone as an outstanding player and leader, but also in terms of the way she treated those around her," said DE teacher and Medway basketball coach Erin Murphy. "I also had the pleasure of working with Kyra in her role as a peer support in my Physical Education class with D.E. students. Kyra's thoughtfulness, ability to listen and handle the challenges that arose while working with students with special needs made her one of the best peer supporters I have ever worked with."

"Kyra also took on the head organizing role for Medway's 2014 Special Olympic Team," said physical education teacher Craig Watson. "Over the course of 40 days in April and May of 2014, she planned multiple training sessions for 25 athletes, 50 other peer coaches and 10 teaching staff. She had the ability to bring out the best in each individual."

These quotes were just a couple of the many positive recommendations OFSAA received on behalf of Kyra, demonstrating a background of support from those she's worked with at Medway and in the community. For representing OFSAA's values so well she earned the title of Character Athlete. Congrats Kyra!


Congratulations to the second pair of recipients of 2014-15 OFSAA Character Athlete Award. We will announce two more winners in Fall of the 2015-16 school year. 
If you wish to nominate a student-athlete, please visit our awards section online and fill out an application form.


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