1. Body Weight - biofeedback scales
2. Urine Analysis - test strips
4. Pinch Test
1) On waking, drink around 375ml water with a tiny pinch of pink himalayan salt (I'll get this this later).
2) Weigh yourself.
3) Weigh yourself before bed - you can expect to lose around 1.5% of your day starting weight.
If you lose more than 2.5% it's likely your hydration status is compromised.
* Body Composition Scales - biofeedback, impedance measuring claims to test hydration. I'll give them 1/10 for accuracy & relevance.
1) Assess urine colour at the start of the day. It is commonly yellow to a lighter shade of gold.
2) Hydrate appropriately - see below
3) Assess your urine throughout the day. Good hydration will see a slightly lighter shade from the morning test.
* Clear urine is mostly NOT a good sign of good hydration - see below.
* Be careful analysing urine colour if you're taking supplements.
* When appropriate, I see value using Hydration Urine Test Strips - CLICK FYI
It's simple, have cooler & lightly salted water at hand.
If you are drawn to drink, drink!
If you are drawn to drink, it's likely your hyration is sub-optimal.
* Don't be drawn into believing you 'need' a given volume per day - you don't.
* Drink to thirst, only.
1) Pinch the skin on the back of your hand.
If it bounces back quickly, you're likely well hydrated.
* Wrinkly dry skin is also another common sign of possible dehydration.
Trail this hydration approach - it's worked for many.
1. Start your day with a 'cold' glass of water - say 500-375ml.
* the colder the fluid, the faster the absorption.
2. Add a pinch of pink himalayan salt (a small pinch).
* Adding Na+ to your H2O will aid absorption into your muscles - avoiding gut bloating.
* Consuming water alone will likely lead to increased trips to the bathroom.
* This could be problem as you you'll likley lose vital Na+ and potassium - hello muscle twitches.
3. Drink to thirst, only.
* With the addition of a tiny pinch of salt, you'll usually need less water to satisfy your thirst.
* If water is present and you're not drawn to drink, you're usually optimally hydrated.
* In summer, I'd recommend adding summer fruits to your culinary day.
* Anything grown in Hawaii will do the trick.
* Fruit carbs will drive H2o (muscle) storage - this is good in summer.
* Pacific islands produce & eat foods fitting the climate - Fish (salt), Tropical fruit, Coconut, Leafy greens - all food driving optimal hydration.
* I've found improved hydration adding citrus fruit - lemon, lime, or orange to my cold & gased water as well.
* On the hot ones, limit or avoid, excessive caffeinated drinks (diuretics), alcohol (beer & wine) and refined sugary drinks.