Hydration Monitoring

Hydration is a very important area of the dietary needs of anyone partaking in any exercise activities. It is important to get enough fluids before competition and training, but also it is important to re-hydrate after exercise to aid recovery.

Dehydration Defined

Dehydration means your body does not have as much water and fluids as it should. Losing too much fluid, not drinking enough water or fluids, or a combination of both can cause dehydration.

Dehydration is classed as mild, moderate and severe based on the percentage of body weight lost. When severe, dehydration is a life-threatening emergency.

Hydration Urinalysis Testing

Urinalysis has been shown to be the most valid and reliable method for determining moderate changes in fluid balance.

Purpose

 Monitoring hydration levels to prevent dehydration is important for optimizing performance. Urine specific gravity is a scientific measure of hydration by measuring the density (concentration) of a urine sample utilizing a refractometer.

Results

 The measurement may be done immediately after collection, or the specimen can be stored in refrigeration for later analysis. The specific gravity results will range from 1.000 (which is equivalent to water) up to 1.035 (very dehydrated).

Prevention

Water should be the main ingredient of any re-hydration solution.  Some guidelines recommend 1800 ml/hour (taken as 350 ml per 15 minutes). This is just a guideline, and there are other considerations to be made. What to consume will depend on what is practical and what is possible while fighting, i.e. when they get breaks etc... Also, the amount of fluid people can physically tolerate in a short period is a very individual thing - 1800ml per hour is a lot - some will be able to drink this while others may struggle. Sweat rates also vary among individuals, so those who generally sweat a lot may need more, other less. It is up to the individual to monitor their sweat losses and determine how much they need to drink to stay adequately hydrated.