For decades, the quickest method of cutting pounds to make weight for a wrestling match was by dehydrating yourself prior to the match. However, this method has led to multiple deaths by amateur wrestlers pushing their bodies past the safe limit of dehydration. The risk involved prompted numerous organizations to implement safeguards against this type of weight-cutting. The most common method is the hydration test, which measures an athlete's hydration levels to make sure he is hydrated to a minimum level prior to competition. Passing a hydration test is simple--make sure you drink an adequate amount of water prior to exercise.
Step 1
Drink at least eight glasses (64 oounces) of water each day. This is the daily recommended amount of water for all individuals. If you are physically active, it's likely that you need to drink more than this, so consider eight glasses the minimum amount.
Step 2
Eat a low-sodium diet the day of your hydration test. Sodium can remove water from your system as it passes through, reducing your hydration level.
Step 3
Drink 16 ounces of water within two hours of your test. This will give your body time to absorb the water into your muscles.
Step 4
Avoid working out prior to taking your hydration test on the day of the test.
Tips and Warnings
- If you are well-hydrated, you will find yourself urinating much more frequently throughout the day. You should continue to drink fluids even after your hydration test--it is installed as a safety measure and should be respected. Drink two glasses of water within two hours of your physical activity.
Things You'll Need
- Water
- Water bottle
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