GHSA WEIGHT MANAGEMENT HYDRATION TIPS
The
following were tips sent out by the GHSA regarding Hydration Testing:
Two days prior to test day:
- Drink plenty of fluids, at least 8-10 glasses of water per day
- Increase intake of food high in fiber. This will help with removal of excess
waste in the body. (salad, cereal w/ skim milk, veggies, fruits)
- Eat smaller, more frequent meals
- AVOID foods high in fat (fried foods, pizza, salad dressings, etc.)
- AVOID salty foods, including sports drinks
- DO NOT dehydrate
One day before test:
- Continue drinking fluids & Eating smaller yet more frequent meals
- Avoid salty and fatty foods, they WILL STAY IN YOUR BODY
Day of test:
- Eat small portions of lighter foods
- Continue to drink water
- DO NOT drink sport drinks, this will cause water retention
- Use the bathroom as frequently as possible
- Be ready to urinate for the hydration test
WEIGHT LOSS TIPS
- Begin fat reduction
process early
-There is no easy or quick way to reduce body fat! You have two options to
reduce body fat
- You MUST EAT to lose weight
- Eat fewer calories than you burn by reducing how much you eat and maintaining
a well balanced diet
- Counting calories is important
- You should eat something nutritious every 4 hours
- Divide up your total calories for the day and space out the meals so you eat
5-6 times per day
- Burn more calories than you eat by increasing exercise
- Most athletes use a combination of a controlled low fat, low calorie diet and
increased exercise
- It is possible for an athlete to lose 1.5% of their body weight per week as
body fat
- An athlete that loses more than 1.5% of their body weight per week will also
lose muscle tissue
- Determine how long it will take you to get down to your ideal weight. E.g.,
you need to lose 7.5 lbs. @ 2lbs. /week; it will take approximately 4 weeks to
get to your ideal weight
Information and recommended guidelines were obtained from USA Wrestling Coach's Guide to Excellence and articles from Gatorade Sports Science Institute, National Wrestling Coaches Association and National High School Wrestling Federation.