June/July 2023 - 41

Nutrition
conditions, acclimatization state,
clothing, exercise intensity, fitness,
baseline hydration, and individual
differences. Therefore, hydration
assessment and education
protocols should be individualized
and adjusted throughout training
and competition.
ASSESSMENT
Three practical field assessment
methods are used to assess
hydration status in athletic
populations: body weight change,
urine color, and urine specific
gravity (USG).
Body Weight Change
In order to assess hydration
status via body weight changes,
normal baseline body weight must
be known. This can be determined
by measuring body weight for
three consecutive days (with
daily variability of 0.51 ± 0.2 kg).
Best practices for this include
standardized clothing, measuring
on the same scale, and taking
measurements at the same time of
day. Euhydration, or well-hydrated
status, can be determined if an
individual's body weight is within
±1% of the baseline value.
Urine Color
Urine color can also be used
to monitor hydration status
throughout the day. Urine color
should be maintained at " pale
yellow " or " straw-colored " for
euhydration. A urine color chart for
comparison has been developed
and validated by Armstrong and
colleagues (Armstrong et al., 1994).
Urine color should be assessed
midstream and environmental
lighting should also be taken into
consideration when using urine
color to determine hydration
status. It is also important to note
that clear urine is not the goal for
hydration as this may indicate
overhydration, increasing the risk
for hyponatremia which can have
potentially fatal consequences.
Urine Specific Gravity
Urine-specific gravity is a less
subjective method to quickly
assess pre-exercise hydration
status, however, a refractometer is
required. Refractometers are simple
to use and some are somewhat
inexpensive. USG values <1.020 g/
mL-1 indicate euhydration. The best
practice is to test the first-morning
urine when possible as it is the most
accurate reflection of hydration
status. This may pose logistical
obstacles such as early morning
practice times, athletes voiding urine
before arriving at facilities, or lack of
resources and space to store urine
samples during the measuring.
EDUCATION
Hydration Before Exercise
The goal of fluid intake before
exercise is to start activity hydrated
with normal electrolyte levels. For
example, fluid intake of 16-20 fl. oz.
2 hours before exercise should
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June/July 2023

Table of Contents for the Digital Edition of June/July 2023

Table of Contents
Editor's Letter
Therapy Topic
Earning the Grade
Leading the Way
For Love of the Game
Best of the Rest
Extraordinary Extensions
Nutrition
Beat the Heat
Product Marketplace
Ad Index
June/July 2023 - 1
June/July 2023 - 2
June/July 2023 - Table of Contents
June/July 2023 - Editor's Letter
June/July 2023 - 5
June/July 2023 - Therapy Topic
June/July 2023 - 7
June/July 2023 - 8
June/July 2023 - 9
June/July 2023 - Earning the Grade
June/July 2023 - 11
June/July 2023 - 12
June/July 2023 - 13
June/July 2023 - Leading the Way
June/July 2023 - 15
June/July 2023 - 16
June/July 2023 - 17
June/July 2023 - For Love of the Game
June/July 2023 - 19
June/July 2023 - 20
June/July 2023 - 21
June/July 2023 - Best of the Rest
June/July 2023 - 23
June/July 2023 - 24
June/July 2023 - 25
June/July 2023 - 26
June/July 2023 - 27
June/July 2023 - 28
June/July 2023 - 29
June/July 2023 - 30
June/July 2023 - 31
June/July 2023 - 32
June/July 2023 - 33
June/July 2023 - Extraordinary Extensions
June/July 2023 - 35
June/July 2023 - 36
June/July 2023 - 37
June/July 2023 - 38
June/July 2023 - 39
June/July 2023 - Nutrition
June/July 2023 - 41
June/July 2023 - 42
June/July 2023 - 43
June/July 2023 - Beat the Heat
June/July 2023 - 45
June/July 2023 - 46
June/July 2023 - 47
June/July 2023 - Product Marketplace
June/July 2023 - 49
June/July 2023 - Ad Index
June/July 2023 - 51
June/July 2023 - 52
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