Research
Adherence
Hydration status in team sport athletes should be monitored using urine specific gravity (USG) and body mass changes, as many athletes compete in a hypohydrated state.
Check your hydration before practice or games. Weigh yourself before and after training to see how much fluid you lose. If you are prone to dehydration, use a urine specific gravity refractometer to check your status. Drink about 600 mL of water or sports drink 30-45 minutes before activity to ensure you start hydrated.
GoodSupportsHIGH confidence
Use of a body mass scale and a urine specific gravity refractometer can help identify athletes prone to dehydration... Many athletes are known to show up for practice or games in a hypohydrated state.
Why this rating
Supported by multiple citations (Volpe et al., 2009; Armstrong et al., 2010) and practical experience.
Source
Sport-specific nutrition: Practical strategies for team sports
Francis E. Holway et al. · Journal of Sports Sciences · 2011
DOI 10.1080/02640414.2011.605459
narrative_reviewCited 185×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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