Hydration Tip Sheet for Better Results
Athletes need to be hydrated properly in order to get the best results when they do their body composition testing. Make sure you are working with the coaches, athletes and parents to educate them about how the testing works and what the results will mean as the season gets underway. Past practices of dehydrating for weigh-ins should be discouraged.
In the days Leading Up to Testing
Continue drinking fluids at the recommended rate for sports participation.
Urine should be clear when athlete is adequately hydrated.
Limit high fat foods.
Avoid foods high in sodium.
The day of the assessment-for best results- the following factors should be controlled:
· No caffeine, no diuretics in 12 hours.
· No food or drink within past two hours
· No exercise within past four hours
· No alcohol within past 24 hours
· No thick heel calluses.
If they exercise prior to testing, the dehydration could cause them to have a higher % body fat than if they are better hydrated and at rest. Eating immediately prior to testing can give a false result- lower than it really is because they have an increase in total body water from consuming the meal. It is suggested that testing later in the day (5-6 pm is given as the ideal time), as opposed to early in the morning prevents the likelihood of an athlete showing up moderately dehydrated.
What Conditions Might Cause Skewed Results or Give an “ERROR” Reading
A very full bladder.
Severe calluses on heels or soles of feet (Tanita says 1 out of 400 people tested).
Unclean footpads may interfere with conductivity.
Subject is wearing nylons. Tanita suggests that if it is absolutely necessary to wear nylons, add a drop of isopropyl (rubbing) alcohol to act as a conductor.
GHSA WEIGHT MANAGEMENT HYDRATION TIP SHEET
The following are tips that will help wrestlers report to body fat testing properly
Two days prior to test day:
Drink plenty of fluids throughout the day, (Water has no calories). Athletes should be drinking at least 8-10 glasses of water during the day.
Increase the intake of foods high in fiber- this will help with the removal of excess waste from body. (salad, cereal with skim milk, vegetables, fruits, etc are examples of foods high in fiber).
Eat smaller, more frequent meals.
AVOID foods high in fat (fried foods, meat, French fries, pizza, nuts, salad dressings, etc.).
AVOID salty foods (potato chips, pretzels, pizza, tuna, crackers, soft drinks, sports drinks).
Be sure that you eat and drink, do not dehydrate!
One day before test:
Continue drinking fluids, you should be urinating on a frequent basis. Urine should be clear if you are fully hydrated, drink 12 to 20 ounces of a sport drink along with water.
Eat smaller, but more frequent meals. Continue eating fibrous foods, to eliminate excessive waste from body.
Fatty foods/ snacks will stay in your body- STAY AWAY!!!
Day of Test:
Eat small portions, eat a very light lunch (if afternoon testing).
Eat lighter foods such as fruit, grains, etc.
Continue to drink water.
DO NOT drink salty drinks such as Sodas, Gatorade or Powerade, etc…This will cause you to retain fluids
Urinate as frequently as possible throughout the day until one-two hours prior to test time.
Use the bathroom (defecate) before the test.
Please be ready to urinate for hydration test.
Choose as best answer!