Pf Hydration Log 2lt53
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personal hydration monitoring log
The Performance food hydration monitoring logs have been extensively used with elite athletes and sports people and have been scientifically shown to be a simple and effective tool to monitor hydration status as well as providing sports performers with a useful guide to how much they need to drink under different conditions.
at a glance... how much do I need to drink estimating sweat loss estimating fluid intake standard portion sizes of different containers for drinks recording the volume and colour of urine monitoring urine colour urine colour chart am I drinking enough can I drink too much fluid replacement - some practical points personal hydration monitoring log
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring log 1.
how much do I need to drink? This is one of the most common questions asked by athletes and sports people. Everybody sweats at different rates, so it is essential that a personal drinking plan is devised to match fluid lost when exercising under different environmental conditions. The performance food personal hydration monitoring logs have been designed to help athletes and sports people assess individual fluid requirements and optimise hydration. The logs will benefit athletes and sports people by enabling them to use simple checks to: Assess individual fluid requirements under a variety of conditions. Match sweat losses during exercise with the appropriate amount of fluid. Recognised signs of dehydration at an early stage in order that fluid intake can be adjusted to prevent progressive dehydration occurring. As exercise performance can be impaired by as little as a 2% body weight loss, being aware of hydration status is extremely important, especially during competition periods.
estimating sweat loss You will need access to an accurate set of scales to weigh yourself immediately before and after exercise and to monitor morning body mass on a daily basis. 1. Weigh yourself prior to breakfast each day after voiding your bladder. A small and consistent fall in morning body mass, over subsequent days is a sign of progressive dehydration. Ensure that you are drinking sufficient fluid each day to maintain a consistent morning body mass. 2. Weigh yourself in minimal clothing immediately prior to exercise and record. On completion of exercise, towel yourself down to remove sweat and re-weigh yourself again in minimal clothing. Minimal weight loss should be the ultimate goal, as this means that fluid intake has matched fluid losses during the exercise session. If weight loss occurs, then current recommendations suggest that 1.5 Litres of fluid should be consumed to replace every 1kg lost. For example if the weight loss during training was 0.5kg then 750ml of fluid would need to be consumed to replace sweat losses.
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring log 2.
estimating fluid intake 1. Record the time you have something to drink, and what it was (type of drink). Where possible specify brand names, and say if it was low calorie, light, or caffeine free. 2. It is also important to record the actual volume of fluid consumed as accurately as possible. Check the label for the size of the container and use this value. e.g. 330ml can of diet Sprite 3. The types and sizes of containers listed below may assist you with recording the volume of fluid you have drunk. 4. , if you do not finish the drink, estimate the amount left in the cup, glass, can or carton e.g. 100ml, and take this away from the volume you record on your hydration log. 5. Check the size of your water bottle (sports bottle) e.g. 750ml or 1000ml etc. When recording volume of fluids you have consumed from your bottle during exercise to take into any refills you have made and any fluid left over. 6. If you do not have a bottle of your own, keep a record of the number of mouthfuls you have consumed during exercise. 1 mouthful = 15ml fluid 10 mouthfuls = 150ml fluid 7. Add up the total volume for the day.
standard portion sizes of different containers for drinks Tea/coffee cup
190ml
Mug
260ml
Styrofoam cup
170ml
Small juice glass
160ml
Large juice/milk glass
300ml
Small wine glass
125ml
Large wine glass
175ml
Pint Glass
568ml
Can of red bull
250ml
Can soft drink
330ml
Small carton juice
200ml
Bottle of Lucozade sport (still)
500ml
1 Litre bottle
1000ml
I mouthful of fluid e.g. water
15ml
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring log 3.
recording the volume and colour of urine 1. Record the time of day on each occasion that you visit the toilet. Make a simple estimate of the approximate volume of urine produced by recording whether you ed a Trickle (T), Medium (M), or Plentiful (P) amount. Use abbreviations along with the colour score on your logs for convenience e.g. 3M, or 6T. 2. Record the colour of each urine sample against the urine colour chart provided. Ideally, this should be performed by collecting a small sample of your urine in a clear plastic cup and holding the cup against a white piece of paper or background in a well lit environment. Record the number between 1 and 8 which best matches the colour of the urine ed.
monitoring urine colour A colour reading of 1 to 3 indicates you are well hydrated, and should be producing clear and plentiful urine throughout the day. Colour readings of 4 to 5 indicate progressive dehydration. Colour readings of 5 or more suggest serious dehydration. Aim to begin exercise well hydrated with a colour reading of between 1 and 3.
urine colour chart
urine volume key trickle = t medium = m plentiful = p
1 2 3 4 5 6 7 8 From: Urinary Indices of Hydration Status, Int. J.Sport Nutrition 4:265-279, 1994
: in order to keep your-self well hydrated, it
is important to drink adequate amounts of appropriate fluids around the exercise periods and at regular intervals throughout the rest of the day.
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring log 4.
am I drinking enough? If your weight loss during exercise sessions is minimal and urine colour is 3 or less throughout the day, than the answer to this question is yes. However if weight loss occurred during exercise, and or urine colour is 4 or more during the day, than the answer is that you are most likely not drinking enough. that weight loss during a session is water loss and not fat loss, and must be replaced. Make it a priority to practise drinking extra fluids throughout the day and during training. to carry an extra bottle of fluid to your training session to avoid becoming dehydrated.
can I drink too much? Carrying excess body weight as fluid can be detrimental to performance for some athletes such as sprinters and jumpers. It is important to avoid weight gain during exercise. Weighing more after exercise than before, is a sign that more fluid has been consumed than was needed. The sodium lost in sweat should also be replaced to prevent hyponatraemia. The symptoms of hyponatraemia include a bad headache, confusion, nausea, swollen ankles and fingers. Sodium losses are best replenished by taking sports drinks (commercial or home-made) during and after exercise along with salty foods during the recovery period.
fluid replacement some practical points As thirst is a poor indicator of the need to replace body fluids it is important to drink before feeling thirsty to prevent dehydration occurring. Carry a full drinks bottle at all times to enable you to drink “little and often”. Practice drinking during training to enable you to make the most of breaks in competition to consume fluids. Aim to drink at least 500ml of an isotonic sports drink at half time. Check the availability and suitability of fluids at training sites and competition venues. If in doubt, carry sufficient fluids to meet your total requirements for a match/session (you can estimate this volume from your personal hydration logs). Alcohol should be limited. As a guideline, it is advisable to consume no more than 3 cups of tea or coffee prior to a match or competition.
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring log 5.
name ........................................................................................................................................
date ...........................................................
location/venue .................................................................................................................................................................................................... humidity ...................................................................................................................................
urine colour key
1
2
3
4
urine volume key
5
6
7
8
trickle = t medium = m plentiful = p
urine time
colour (1 - 8)
volume (T/M/P)
average temperature ................................
Please record the following as accurately as you can: 1. The time you visit the toilet and the volume and colour of the urine you . 2. The volume and types of fluid consumed (refer to standard portion sizes of drinks) 3. Your weight first thing in the morning and before and after each exercise session (minimal clothing)
body weight (kg)
type of fluid consumed
volume of fluid (ml)
wake-up MORNING - FIRST EXERCISE SESSION pre-exercise post-exercise weight loss
total fluid intake during session
AFTERNOON - SECOND EXERCISE SESSION pre-exercise post-exercise weight loss
total fluid intake during session
EVENING - THIRD EXERCISE SESSION pre-exercise post-exercise weight loss
total fluid intake during session
TOTAL WEIGHT LOSS
TOTAL DAILY VOLUME
NB: To replace 1 kg loss of body weight you need to drink 1.5 litres of an
appropriate fluid.
Comments .......................................................................................................................................................................................................... ............................................................................................................................................................................................................................. Future action points 1 ......................................................................................................................................................................................
2 ......................................................................................................................................................................................
3 ......................................................................................................................................................................................
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring logs
This work is protected by copyright. The copyright owner is Performance Food Ltd. You may not make alterations or additions to the material, or sell it or misappropriate it. Appropriate acknowledgement of the copyright owner is required if material is re-published in any format. Copyright © 2007 Performance Food Ltd. Performance Food is a ed Trade Mark. address Performance Food Ltd PO Box 58 Swansea SA3 4WX email [email protected] web www.performancefood.co.uk
helping sports performers use food to optimise performance during training and competition
The Performance food hydration monitoring logs have been extensively used with elite athletes and sports people and have been scientifically shown to be a simple and effective tool to monitor hydration status as well as providing sports performers with a useful guide to how much they need to drink under different conditions.
at a glance... how much do I need to drink estimating sweat loss estimating fluid intake standard portion sizes of different containers for drinks recording the volume and colour of urine monitoring urine colour urine colour chart am I drinking enough can I drink too much fluid replacement - some practical points personal hydration monitoring log
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring log 1.
how much do I need to drink? This is one of the most common questions asked by athletes and sports people. Everybody sweats at different rates, so it is essential that a personal drinking plan is devised to match fluid lost when exercising under different environmental conditions. The performance food personal hydration monitoring logs have been designed to help athletes and sports people assess individual fluid requirements and optimise hydration. The logs will benefit athletes and sports people by enabling them to use simple checks to: Assess individual fluid requirements under a variety of conditions. Match sweat losses during exercise with the appropriate amount of fluid. Recognised signs of dehydration at an early stage in order that fluid intake can be adjusted to prevent progressive dehydration occurring. As exercise performance can be impaired by as little as a 2% body weight loss, being aware of hydration status is extremely important, especially during competition periods.
estimating sweat loss You will need access to an accurate set of scales to weigh yourself immediately before and after exercise and to monitor morning body mass on a daily basis. 1. Weigh yourself prior to breakfast each day after voiding your bladder. A small and consistent fall in morning body mass, over subsequent days is a sign of progressive dehydration. Ensure that you are drinking sufficient fluid each day to maintain a consistent morning body mass. 2. Weigh yourself in minimal clothing immediately prior to exercise and record. On completion of exercise, towel yourself down to remove sweat and re-weigh yourself again in minimal clothing. Minimal weight loss should be the ultimate goal, as this means that fluid intake has matched fluid losses during the exercise session. If weight loss occurs, then current recommendations suggest that 1.5 Litres of fluid should be consumed to replace every 1kg lost. For example if the weight loss during training was 0.5kg then 750ml of fluid would need to be consumed to replace sweat losses.
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring log 2.
estimating fluid intake 1. Record the time you have something to drink, and what it was (type of drink). Where possible specify brand names, and say if it was low calorie, light, or caffeine free. 2. It is also important to record the actual volume of fluid consumed as accurately as possible. Check the label for the size of the container and use this value. e.g. 330ml can of diet Sprite 3. The types and sizes of containers listed below may assist you with recording the volume of fluid you have drunk. 4. , if you do not finish the drink, estimate the amount left in the cup, glass, can or carton e.g. 100ml, and take this away from the volume you record on your hydration log. 5. Check the size of your water bottle (sports bottle) e.g. 750ml or 1000ml etc. When recording volume of fluids you have consumed from your bottle during exercise to take into any refills you have made and any fluid left over. 6. If you do not have a bottle of your own, keep a record of the number of mouthfuls you have consumed during exercise. 1 mouthful = 15ml fluid 10 mouthfuls = 150ml fluid 7. Add up the total volume for the day.
standard portion sizes of different containers for drinks Tea/coffee cup
190ml
Mug
260ml
Styrofoam cup
170ml
Small juice glass
160ml
Large juice/milk glass
300ml
Small wine glass
125ml
Large wine glass
175ml
Pint Glass
568ml
Can of red bull
250ml
Can soft drink
330ml
Small carton juice
200ml
Bottle of Lucozade sport (still)
500ml
1 Litre bottle
1000ml
I mouthful of fluid e.g. water
15ml
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring log 3.
recording the volume and colour of urine 1. Record the time of day on each occasion that you visit the toilet. Make a simple estimate of the approximate volume of urine produced by recording whether you ed a Trickle (T), Medium (M), or Plentiful (P) amount. Use abbreviations along with the colour score on your logs for convenience e.g. 3M, or 6T. 2. Record the colour of each urine sample against the urine colour chart provided. Ideally, this should be performed by collecting a small sample of your urine in a clear plastic cup and holding the cup against a white piece of paper or background in a well lit environment. Record the number between 1 and 8 which best matches the colour of the urine ed.
monitoring urine colour A colour reading of 1 to 3 indicates you are well hydrated, and should be producing clear and plentiful urine throughout the day. Colour readings of 4 to 5 indicate progressive dehydration. Colour readings of 5 or more suggest serious dehydration. Aim to begin exercise well hydrated with a colour reading of between 1 and 3.
urine colour chart
urine volume key trickle = t medium = m plentiful = p
1 2 3 4 5 6 7 8 From: Urinary Indices of Hydration Status, Int. J.Sport Nutrition 4:265-279, 1994
: in order to keep your-self well hydrated, it
is important to drink adequate amounts of appropriate fluids around the exercise periods and at regular intervals throughout the rest of the day.
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring log 4.
am I drinking enough? If your weight loss during exercise sessions is minimal and urine colour is 3 or less throughout the day, than the answer to this question is yes. However if weight loss occurred during exercise, and or urine colour is 4 or more during the day, than the answer is that you are most likely not drinking enough. that weight loss during a session is water loss and not fat loss, and must be replaced. Make it a priority to practise drinking extra fluids throughout the day and during training. to carry an extra bottle of fluid to your training session to avoid becoming dehydrated.
can I drink too much? Carrying excess body weight as fluid can be detrimental to performance for some athletes such as sprinters and jumpers. It is important to avoid weight gain during exercise. Weighing more after exercise than before, is a sign that more fluid has been consumed than was needed. The sodium lost in sweat should also be replaced to prevent hyponatraemia. The symptoms of hyponatraemia include a bad headache, confusion, nausea, swollen ankles and fingers. Sodium losses are best replenished by taking sports drinks (commercial or home-made) during and after exercise along with salty foods during the recovery period.
fluid replacement some practical points As thirst is a poor indicator of the need to replace body fluids it is important to drink before feeling thirsty to prevent dehydration occurring. Carry a full drinks bottle at all times to enable you to drink “little and often”. Practice drinking during training to enable you to make the most of breaks in competition to consume fluids. Aim to drink at least 500ml of an isotonic sports drink at half time. Check the availability and suitability of fluids at training sites and competition venues. If in doubt, carry sufficient fluids to meet your total requirements for a match/session (you can estimate this volume from your personal hydration logs). Alcohol should be limited. As a guideline, it is advisable to consume no more than 3 cups of tea or coffee prior to a match or competition.
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring log 5.
name ........................................................................................................................................
date ...........................................................
location/venue .................................................................................................................................................................................................... humidity ...................................................................................................................................
urine colour key
1
2
3
4
urine volume key
5
6
7
8
trickle = t medium = m plentiful = p
urine time
colour (1 - 8)
volume (T/M/P)
average temperature ................................
Please record the following as accurately as you can: 1. The time you visit the toilet and the volume and colour of the urine you . 2. The volume and types of fluid consumed (refer to standard portion sizes of drinks) 3. Your weight first thing in the morning and before and after each exercise session (minimal clothing)
body weight (kg)
type of fluid consumed
volume of fluid (ml)
wake-up MORNING - FIRST EXERCISE SESSION pre-exercise post-exercise weight loss
total fluid intake during session
AFTERNOON - SECOND EXERCISE SESSION pre-exercise post-exercise weight loss
total fluid intake during session
EVENING - THIRD EXERCISE SESSION pre-exercise post-exercise weight loss
total fluid intake during session
TOTAL WEIGHT LOSS
TOTAL DAILY VOLUME
NB: To replace 1 kg loss of body weight you need to drink 1.5 litres of an
appropriate fluid.
Comments .......................................................................................................................................................................................................... ............................................................................................................................................................................................................................. Future action points 1 ......................................................................................................................................................................................
2 ......................................................................................................................................................................................
3 ......................................................................................................................................................................................
www.performancefood.co.uk helping sports performers use food to optimise performance during training and competition
personal hydration monitoring logs
This work is protected by copyright. The copyright owner is Performance Food Ltd. You may not make alterations or additions to the material, or sell it or misappropriate it. Appropriate acknowledgement of the copyright owner is required if material is re-published in any format. Copyright © 2007 Performance Food Ltd. Performance Food is a ed Trade Mark. address Performance Food Ltd PO Box 58 Swansea SA3 4WX email [email protected] web www.performancefood.co.uk
helping sports performers use food to optimise performance during training and competition
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