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Training Tips
Test Your Hydration
When you exercise, your body loses fluid. A quick and easy way to see whether you're drinking enough is to check the colour of your urine.
When you're well-hydrated and drinking the correct amount of water the colour should be a very pale yellow. If your urine is quite dark, you might be dehydrated and have not drunk enough fluid.
You can use the colour chart below as a rough guide; the lower the reference number, the better the results. Ratings between 1 and 3 indicate good hydration. Higher ratings can suggest some dehydration.
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Please note:
- Some medicines or vitamins might change the colour of the urine, making test results unreliable.
- The chart's colours, whether viewed on-screen or printed, might be different from the original chart, so use it only as a rough guide.
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References:
- Armstrong, L.E., Maresh, C.M., Castellani, J.W., Bereron, M.F., Kenefick, R.W., LaGassee, K.E., and Riebe, D. (1994). "Urinary Indices of Hydration Status.", Int. J. Sport Nutr., 4, 265-279
- Armstrong, L.E., Soto, J.A., Hacker, F.T., Casa, D.J., Kavouras, S.A., Maresh, C.M. (1998). "Urinary indices during dehydration, exercise, and rehydration." Int. J. Sport Nutr. 8: 345-355
- Armstrong, L.E. (2000). Performing in Extreme Environments, Human Kinetics, Champaign, IL
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