Submitted by Brianne Colette, B. Sc, Nutritionist
One of the most important questions about dehydration is: How do check if I’m dehydrated? A good place to start is to self-monitor how you’re feeling. If you feeling thirsty or sluggish you may already be dehydrated!! A very helpful trick is to check your urine.
Here is a urine chart to see where you’re at with hydration:
An important pointer while checking your urine is to see what the color is mid-stream as the resting water in the toilet bowl will dilute the color of your urine. Once you determine where you fall on the scale then you can see whether you are dehydrated or not. This is a simple check that you can do wherever you are competing or training.
If you find that you are regularly dehydrated then increasing your intake of fluids or high-water containing foods (yes, things like fruits, vegetables and soups can contain water to help hydrate!) will be a helpful strategy for you!