Wrestler Hydration Test Scheduled for 11/22/11
This is a mandatory test for all Wrestlers. What is the purpose of the test and how are the results used you ask? Read the information below gathered from CIF appendix on Weight Management.

FROM CIF
HYDRATION INFORMATION
The purpose of the hydration test is to help assure that each wrestler’s weight taken at the time of
measurements is an accurate weight from which a minimum weight can be established. Below are some
guidelines that can help you prepare for the hydration test. But staying hydrated means more than passing
the hydration test. It is an important step in making sure you perform your best in your sport.
Water is second only to air in its importance to our survival. Our bodies are 60 to 65% water by weight.
Much of this fluid weight comes from the muscles (70% water) and the blood – both of which are critical
to optimal athletic and wrestling performance. Dehydration compromises muscular endurance and
strength. Dehydration also decreases blood volume, which can decrease athletic performance and
increase the risk for heat illness (heat cramps, heat exhaustion or heat stroke).
The key to staying hydrated is to drink plenty of non-caffeinated beverages throughout the day, and to
replace fluid loss incurred while working out. On a daily basis, this will help you feel stronger and last
longer at practice and matches. It will help you pass the hydration test before your measurements are
taken.
Below are some guidelines:
* Two hours prior to hydration test have wrestler drink 24 ounces of water (three cups).
Drink 8 to 10 (8 ounces) glasses of water, or non-caffeinated beverages daily.
* Drink another 4 cups for every hour you workout. If you have a 2-hour football practice,
that means an additional 8 cups of fluids. Individuals who sweat heavily or are in a hot
environment may need to drink 6 to 8 cups of non-caffeinated beverage for each hour
they workout.
* 2 hours before the game, match or hydration test, drink 16 to 24 ounces of water or noncaffeinated
beverage. The 2-hour time frame will allow the body to clear excess fluid
from the body. Being dehydrated, then drinking immediately prior to an athletic contest
or the hydration test will do little to help improve performance or pass the hydration test.
* These tips stress avoiding caffeine, because caffeine is a diuretic. That means it
increases urine production. Increased urine production means you are losing extra
fluids, essential for top performance and will likely become dehydrated. Caffeine is a
common ingredient in some sodas, coffee beverages and some teas. Chocolate and
some pain relievers may also contain caffeine. Additionally, carbonated beverages will
also contribute to the sensation of “feeling full” or bloated. This sensation may be
counter-productive, as it will likely diminish the thirst drive.
Carefully following these guidelines, along with the recommendations in The Wrestler’s Diet will
increase your chances for a healthy, safe and successful high school wrestling season.