Hydration Education
This Urine Color Chart is a simple tool you can use to assess if you are drinking enough fluids throughout the day in order to stay properly hydrated.
| SAFE ZONE Hydrated |
1 | |
| 2 | ||
| 3 | ||
| DANGER ZONE Dehydrated |
4 | |
| 5 | ||
| 6 | ||
| 7 | ||
| 8 |
Be Aware!
If you are taking single vitamin supplements or multivitamin supplements, they can change the color of your urine for a few hours, making it bright yellow or discolored.
Water makes up about 60 percent of our bodies' weight. Water is a major component of blood and cells, flushes toxins out of inner organs, and transports nutrients. We constantly lose fluid through our sweat, urine and bowel movements. Not drinking enough fluids (dehydration) causes tiredness and decreased muscle activity and concentration, which can decrease your performance on the field. It is extremely important to be hydrated before you start training and before playing a game. Eating a healthy, well balanced diet can help to keep your electrolytes in check. Electrolytes regulate normal volume of fluid in the cells, your blood pH, muscle action and other important processes. Examples of electrolytes are sodium, potassium, calcium, magnesium, chloride and phosphate.
Dehydration
It occurs when we do not have enough fluid to perform normal functions. Consuming an average of 9-12 cups of fluid a day will help to maintain your hydration. That includes what you drink AND what you eat.
- Dehydration can lead to electrolyte imbalances.
- During this summer months it is important get enough fluid.
- Don’t wait until you are thirsty to drink water.
- Thirst is usually a sign that you are already dehydrated.
- Hydrate before, during and after exercise, and avoid caffeinated drinks.
| Signs of Dehydration | Causes of dehydration |
|---|---|
| Dizziness | Acute diarrhea |
| Thirst | Vomiting |
| Fatigue | Fever |
| Headache | Excessive sweating |
| Dry Mouth | Humid weather |
| Little or no urination | Being at a high altitude |
| Muscle weakness | |
| Lightheadedness |
You need to drink enough to replace the fluid you lose through sweating.
- It's important to check your body weight before and after training if you are playing in humid and hot weather.
- 1kg of weight = 1 liter of water.
- Aim for 1.5 times the body weight you have lost. If you lose 1kg, you should drink 1½ liters of fluid.
- Next time you train or play you will know how much water you should drink during training or playing to meet your losses.
- Sports drinks are a good choice to replace energy and electrolytes also lost through sweating and exercise.
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