Measuring hydration is crucial for both indoor and outdoor athletes to ensure they maintain
optimal fluid balance during physical activity. Here are a few common methods to measure
1) Urine Color: Monitoring urine color can provide some indication of hydration levels. Light
or pale yellow urine indicates good hydration, while dark yellow urine may suggest
dehydration. Keep in mind that certain medications, supplements, and foods can affect
urine color, so it’s not a foolproof method.
2) Thirst Perception: Paying attention to your thirst sensation can be a basic indicator of
hydration status. However, it’s important to note that relying solely on thirst may
3) Sweat Rate: Measuring your sweat rate can be helpful for outdoor athletes. Weigh
yourself before and after exercise, while minimizing fluid intake and bathroom breaks
during the activity. The difference in weight reflects the amount of fluid lost through
sweat. For every pound (or kilogram) lost, it’s recommended to consume approximately
16-24 ounces (450-675 ml) of fluid.
4) Hydration Monitoring Devices: Some advanced hydration monitoring devices, such as
wearable sensors or smart water bottles, are available in the market. These devices can
track metrics like sweat rate, electrolyte levels, and hydration status. They provide more
precise information but can be more expensive.
5) Body Weight: A simple method for outdoor athletes is to measure your body weight before and after
exercise. For every pound (or kilogram) lost during exercise, it is recommended to
consume approximately 16-24 ounces (450-675 ml) of fluid to replenish the lost fluids.
Remember that these methods serve as general guidelines, and individual hydration needs can
vary. It’s crucial to consult with a healthcare professional or sports nutritionist to determine the
most appropriate hydration strategies based on your specific circumstances and activity level.
Electrolyte-Boosting Sports Drink
● 1 liter (4 cups) water
● 1/4 teaspoon salt (preferably sea salt)
● 1/4 cup freshly squeezed lemon juice
● 1/4 cup freshly squeezed orange juice
● 2 tablespoons honey or maple syrup (optional for sweetness)
● Ice cubes
In a pitcher, combine the water and salt. Stir well until the salt is dissolved.
Add the freshly squeezed lemon juice and orange juice to the pitcher.
If desired, add honey or maple syrup to sweeten the drink. Stir well to combine.
Taste the mixture and adjust the sweetness or saltiness according to your preference.
Fill a glass with ice cubes and pour the sports drink over the ice.
Stir the drink again before serving to make sure all the ingredients are well mixed.
Serve chilled and enjoy during or after intense tennis training or matches.
This sports drink provides hydration and replenishes electrolytes like sodium, which is lost
through sweat during physical activities. It’s important to note that individual athletes may have
different dietary needs and preferences, so you can modify the recipe accordingly.
https://marathonhandbook.com/homemade-sports-drink/ – for more DIY electrolyte drink