URINE HYDRATION CHART 1
2 3
4 DEHYDRATION
5 6 7
8
Your target is to make sure that your urine is the same colour as 1, 2 or 3. Colours 4 and 5 suggest dehydration, and 6, 7 and 8 severe dehydration.
This chart is now widely used to check urine for signs of dehydration. It was first published in the International Journal of Sports Nutrition in a piece entitled ‘Urinary Indices of Hydration Status’ (1994) by Armstrong et al.
inclusion of minerals, like sodium and potassium in water, during exercise is the norm,” says Tim Moxey of Nuun Hydration. Without these, the body can’t maintain the critical balance of fluid and electrolytes in the cell and can lead to the onset of dehydration- like symptoms (a condition known as hyponatremia).
PLACE SWEETS IN TIED-UP CONDOMS AND ASK OPEN-MINDED FRIENDS TO SUPPLY THEM FROM THE BANK
Recovery: Just because the race is over, it doesn’t mean that swimmers can stop thinking about their nutrition strategy. As soon after exercise as possible, they should consume around 50-80g of carbohydrate, then the same amount every 2-3hrs thereafter. Also crucial after all racing and training is protein – consume 15-20g of protein as soon as possible after the race, and then also repeat this every 2-3hrs (for more information on this see the ‘Ask The Experts’ section this month). For most, protein requirements can be met through diet; if not, try protein supplements. Hydration: Monitor urine colour and self-regulate a rehydration strategy. Continue to consume drinks containing electrolytes, at a rate of around 500ml per hour, until urine is pale in colour. Ask any Formula One team how important it is to fill their car with the right stuff and they’ll tell you that it’s critical not only to the success of the car, but to it finishing a race at all. For any endurance swim, your body is the same: fill it with the right stuff – at the right time – and you’ll maximise your potential! ∆
*GI (glycemic index) is a scale that ranks foods in order of how quickly they affect blood sugar levels. Simpler carbs (like white bread or cereals that have been played about with during manufacturing) tend to be near the top of this list.
33 TARGET
SEVERE DEHYDRATION
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