How to Pass a Hydration Test

Up to 70 percent of our body composition is water, while our muscles, in particular, are 75 percent water. Dehydration takes place whenever the body uses up more water than it gets. Dehydration also jeopardizes muscular stamina and potency. So you can conclude that staying hydrated is important to the performance of any athlete. While some advise that any liquid that is not caffeinated will suffice, other experts insist that water is the best source of hydration for the body.

The underlying principle of the hydration test is to ensure that the weight of every wrestler taken at the time of measurements is a precise weight from which a minimum weight can be determined. However, more than just getting through the test, remaining hydrated is essential to an optimal performance.

Things You'll Need

  • Gallons of water or other liquids without caffeine
  • High fiber foods
Show More

Instructions

  1. Two Days Before Test

    • 1

      Drink an abundance of fluids throughout the day, preferably water - no less than 8 to 10 glasses of water.

    • 2

      Step up your consumption of foods with a high fiber content to help you eliminate waste.

    • 3

      Eat small meals at shorter intervals all through the day.

    • 4

      Eat and drink sufficiently to maintain your hydration level.

    One Day Before Test

    • 5

      Keep drinking 8 to 10 glasses of water during the day.

    • 6

      Urinate fairly frequently. If you are truly hydrated you will find that your urine will be clear.

    • 7

      Continue eating small, more frequent meals and eating foods high in fiber.

    Day of the Test

    • 8

      Keep drinking fluids, especially water.

    • 9

      Eat small portions of light foods -- avoid anything salty, or fatty.

    • 10

      Do not work out before the test. If you have to work out that day, wait until after the test. Sweat lost during a workout may contribute to not being sufficiently hydrated.

    • 11

      Urinate as frequently as you can up until one or two hours before the test.

    • 12

      Try to have a bowel movement prior to the test.

    • 13

      Drink 16 to 24 oz. of water two hours before the hydration test.

    • 14

      Be prepared to urinate for the test.