Assess Your Hydration Status to Support Your Run1-3
Training and exercise is an important part of your marathon preparation. However, while training there is an increase in your internal body temperature as well as loss of fluids and electrolytes, leading to dehydration. Drinking adequate water-based fluids helps replace sweat loss, electrolytes and aids in cooling the body. But how do you know if you are drinking enough fluids? It is simple! By monitoring and tracking your urine colour. The amount of fluid intake determines the concentration or dilution levels of your urine, thereby changing its colour.
Urine colour chart
The urine colour chart can help you understand whether you are drinking enough water.To use this chart, follow these 3 simple steps:
Step 1 Match the colour of your urine to a colour on the chart.
Step 2 Determine your level of hydration. The lower the number, the better is the result.
Step 3 If your urine colour matches with:
- Number 1, 2 or 3, you are sufficiently hydrated
- Number 4, 5 or 6, you are mildly to moderately dehydrated
- Number 7 or darker, your dehydration levels are alarming
Consume water throughout the day. Do not wait until you are thirsty.
In general, 20 ounces (0.5 L) of fluid should be replaced for every pound (~0.5 kg) lost during an exercise session.
In general, 20 ounces (0.5 L) of fluid should be replaced for every pound (~0.5 kg) lost during an exercise session.
In general, 20 ounces (0.5 L) of fluid should be replaced for every pound (~0.5 kg) lost during an exercise session.
References
- . ASSESS YOUR HYDRATION STATUS [Internet]. National Collegiate Athletic Association. [cited 2016 Sep 6].Available from: https://www.csbsju.edu/Documents/CSB%20Campus%20Rec/Scan_Doc0011.pdf
- Hydration for Athletes [Internet]. Affiliated Community Medical Centers. [cited 2016 Sep 6].Available from: http://www.acmc.com/sportsMedicine/pdf/04_hydrationForAthletes.pdf
- Aycock RD, Kass DA. Abnormal urine color. South Med J. 2012;105(1):43-7.
