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4 hydration tests

1. Body Weight - biofeedback scales
2. Urine Analysis - test strips
3. Thirst
4. Pinch Test

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1. Body Weight

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.

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2. Urine Colour

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

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3. Thirst Test

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.

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4. Pinch Test

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.

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