Tips on passing the Hydration Test

Written by Jamie Rutherford

Wednesday, 13 September 2006 04:41

The following are tips that will help wrestlers report to body fat testing properly hydrated.

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 intake of foods high in fiber. This will help with 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 taking any vitamins or mineral supplements until after the hydration test.
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 (8-10 glasses of water), you should be urinating on a frequent basis. Urine should be clear if you are fully hydrated.
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 from those.

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 may cause you to retain fluid.
Urinate as frequently as possible throughout the day until one to two hours prior to test time.
Use the bathroom (defecate) before the test.
Please be ready to urinate for hydration testing.

(Copied from the VHSL Weight Control Program v803)

North Carolina Wrestling Scout Report