How to Pass a Wrestler's Hydration Test

Wrestling bouts feature wrestlers from each team squaring off at set weight classes. Prior to the bouts, wrestlers must weigh in on an official scale to show that they are at the appropriate weight for their class. Additionally, wrestlers often also must pass a hydration test, also known as a specific gravity test. The hydration test measures the percentage of water in the wrestler's urine. Wrestlers that have cut too much weight will test with a ratio that is too low and can lose eligibility to compete.

Things You'll Need

  • Water
  • Fruits and vegetables
  • Scale
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Instructions

    • 1

      Drink eight to 10 glasses (8 ounces) of water every day during the season to maintain safe hydration between bouts.

    • 2

      Drink 4 ounces of water after every practice to replace fluids lost to sweat.

    • 3

      Avoid drinking caffeinated beverages, as the caffeine increases urine production, lowering your ratio.

    • 4

      Eat healthy, low-fat meals during the season, such as turkey and chicken. The leaner meats make it easier to reach weight without dehydrating.

    • 5

      Monitor your weight closely on the scales to ensure that you are not cutting additional weight that could instead be spent on water weight.

    • 6

      Drink water if you weigh in below your target to raise your weight while raising your hydration level as well.