personal
hydration
monitoring log
The Performance food hydration monitoring at a glance...
logs have been extensively used with elite
how much do I need to drink
athletes and sports people and have been
estimating sweat loss
scientifically shown to be a simple and
effective tool to monitor hydration status estimating fluid intake
as well as providing sports performers with standard portion sizes of different containers for drinks
a useful guide to how much they need to
recording the volume and colour of urine
drink under different conditions. monitoring urine colour
urine colour chart
am I drinking enough
can I drink too much
fluid replacement - some practical points
personal hydration monitoring log
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration
1.
monitoring log
how much do I need to drink?
This is one of the most common questions asked by athletes
and sports people. Everybody sweats at different rates, so it is
essential that a personal drinking plan is devised to match fluid
lost when exercising under different environmental conditions.
The performance food personal hydration monitoring logs
have been designed to help athletes and sports people assess
individual fluid requirements and optimise hydration.
The logs will benefit athletes and sports people by enabling
them to use simple checks to:
Assess individual fluid requirements under a variety of
conditions.
Match sweat losses during exercise with the appropriate
amount of fluid.
Recognised signs of dehydration at an early stage
in order that fluid intake can be adjusted to prevent
progressive dehydration occurring.
As exercise performance can be impaired by as little as a 2%
body weight loss, being aware of hydration status is extremely
important, especially during competition periods.
estimating sweat loss
You will need access to an accurate set of scales to weigh
yourself immediately before and after exercise and to monitor
morning body mass on a daily basis.
1. Weigh yourself prior to breakfast each day after voiding your
bladder. A small and consistent fall in morning body mass, over
subsequent days is a sign of progressive dehydration. Ensure
that you are drinking sufficient fluid each day to maintain a
consistent morning body mass.
2. Weigh yourself in minimal clothing immediately prior to exercise
and record. On completion of exercise, towel yourself down to
remove sweat and re-weigh yourself again in minimal clothing.
Minimal weight loss should be the ultimate goal, as this means
that fluid intake has matched fluid losses during the exercise
session. If weight loss occurs, then current recommendations
suggest that 1.5 Litres of fluid should be consumed to replace
every 1kg lost. For example if the weight loss during training
was 0.5kg then 750ml of fluid would need to be consumed to
replace sweat losses.
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration
2.
monitoring log
estimating fluid intake
1. Record the time you have something to drink, and what it was
(type of drink). Where possible specify brand names, and say if
it was low calorie, light, or caffeine free.
2. It is also important to record the actual volume of fluid
consumed as accurately as possible. Check the label for the
size of the container and use this value.
e.g. 330ml can of diet Sprite
3. The types and sizes of containers listed below may assist you
with recording the volume of fluid you have drunk.
4. Remember, if you do not finish the drink, estimate the amount
left in the cup, glass, can or carton e.g. 100ml, and take this
away from the volume you record on your hydration log.
5. Check the size of your water bottle (sports bottle) e.g. 750ml
or 1000ml etc. When recording volume of fluids you have
consumed from your bottle during exercise remember to take
into account any refills you have made and any fluid left over.
6. If you do not have a bottle of your own, keep a record of the
number of mouthfuls you have consumed during exercise.
1 mouthful = 15ml fluid
10 mouthfuls = 150ml fluid
7. Add up the total volume for the day.
standard portion sizes of different
containers for drinks
Tea/coffee cup 190ml
Mug 260ml
Styrofoam cup 170ml
Small juice glass 160ml
Large juice/milk glass 300ml
Small wine glass 125ml
Large wine glass 175ml
Pint Glass 568ml
Can of red bull 250ml
Can soft drink 330ml
Small carton juice 200ml
Bottle of Lucozade sport (still) 500ml
1 Litre bottle 1000ml
I mouthful of fluid e.g. water 15ml
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration
3.
monitoring log
recording the volume and colour
of urine
1. Record the time of day on each occasion that you visit the
toilet. Make a simple estimate of the approximate volume of
urine produced by recording whether you passed a Trickle (T),
Medium (M), or Plentiful (P) amount. Use abbreviations along
with the colour score on your logs for convenience e.g. 3M,
or 6T.
2. Record the colour of each urine sample against the urine
colour chart provided. Ideally, this should be performed by
collecting a small sample of your urine in a clear plastic cup and
holding the cup against a white piece of paper or background
in a well lit environment. Record the number between 1 and 8
which best matches the colour of the urine passed.
monitoring urine colour
A colour reading of 1 to 3 indicates you are well hydrated,
and should be producing clear and plentiful urine throughout
the day.
Colour readings of 4 to 5 indicate progressive dehydration.
Colour readings of 5 or more suggest serious dehydration.
Aim to begin exercise well hydrated with a colour reading of
between 1 and 3.
urine colour chart urine volume key
trickle = t
1 medium = m
2 plentiful = p
From: Urinary Indices of Hydration Status, Int.
J.Sport Nutrition 4:265-279, 1994
Remember: in order to keep your-self well hydrated, it
is important to drink adequate amounts of appropriate fluids
around the exercise periods and at regular intervals throughout
the rest of the day.
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration
4.
monitoring log
am I drinking enough?
If your weight loss during exercise sessions is minimal and
urine colour is 3 or less throughout the day, than the answer to
this question is yes.
However if weight loss occurred during exercise, and or urine
colour is 4 or more during the day, than the answer is that you
are most likely not drinking enough. Remember that weight
loss during a session is water loss and not fat loss, and must
be replaced. Make it a priority to practise drinking extra fluids
throughout the day and during training.
Remember to carry an extra bottle of fluid to your training
session to avoid becoming dehydrated.
can I drink too much?
Carrying excess body weight as fluid can be detrimental to
performance for some athletes such as sprinters and jumpers.
It is important to avoid weight gain during exercise. Weighing
more after exercise than before, is a sign that more fluid has
been consumed than was needed.
The sodium lost in sweat should also be replaced to prevent
hyponatraemia. The symptoms of hyponatraemia include a
bad headache, confusion, nausea, swollen ankles and fingers.
Sodium losses are best replenished by taking sports drinks
(commercial or home-made) during and after exercise along
with salty foods during the recovery period.
fluid replacement -
some practical points
As thirst is a poor indicator of the need to replace body
fluids it is important to drink before feeling thirsty to prevent
dehydration occurring.
Carry a full drinks bottle at all times to enable you to drink
“little and often”.
Practice drinking during training to enable you to make the
most of breaks in competition to consume fluids. Aim to drink
at least 500ml of an isotonic sports drink at half time.
Check the availability and suitability of fluids at training sites
and competition venues. If in doubt, carry sufficient fluids to
meet your total requirements for a match/session (you can
estimate this volume from your personal hydration logs).
Alcohol should be limited.
As a guideline, it is advisable to consume no more than 3 cups
of tea or coffee prior to a match or competition.
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration
5.
monitoring log
name ........................................................................................................................................ date ...........................................................
location/venue ....................................................................................................................................................................................................
humidity ................................................................................................................................... average temperature ................................
Please record the following as accurately as you can:
urine colour key urine volume key 1. The time you visit the toilet and the volume and colour of the urine you pass.
2. The volume and types of fluid consumed (refer to standard portion sizes of drinks)
trickle = t 3. Your weight first thing in the morning and before and after each exercise session
medium = m (minimal clothing)
1 2 3 4 5 6 7 8 plentiful = p
urine
body weight volume of fluid
colour volume type of fluid consumed
time (kg) (ml)
(1 - 8) (T/M/P)
wake-up
MORNING - FIRST EXERCISE SESSION
pre-exercise
post-exercise
weight loss total fluid intake during session
AFTERNOON - SECOND EXERCISE SESSION
pre-exercise
post-exercise
weight loss total fluid intake during session
EVENING - THIRD EXERCISE SESSION
pre-exercise
post-exercise
weight loss total fluid intake during session
TOTAL WEIGHT LOSS TOTAL DAILY VOLUME
NB: To replace 1 kg loss of body weight you need to drink 1.5 litres of an appropriate fluid.
Comments ..........................................................................................................................................................................................................
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Future action points 1 ......................................................................................................................................................................................
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www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring logs
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Appropriate acknowledgement of the copyright owner is
required if material is re-published in any format.
Copyright © 2007 Performance Food Ltd.
Performance Food is a registered Trade Mark.
address
Performance Food Ltd
PO Box 58
Swansea
SA3 4WX
email info@performancefood.co.uk
web www.performancefood.co.uk
helping sports performers use food to optimise
performance during training and competition
