Comparing Hydration Testing Methods: Urine Color vs. Body Weight
There are many different methods for testing hydration status. That's because hydration (and dehydration) is actually a fairly complex process. We've already compared urine color versus saliva; in this post, we'll compare urine color versus body weight for measuring hydration.When is body weight best for hydration monitoring?Body weight measurements work very well for assessing changes in hydration. In fact, body weight change is often used as a gold standard comparator in research articles int
The Most Important Time to Focus on Heat and Hydration
As temperatures climb, the anticipation for summer sports begins to bubble up. But with it, a concern: heat acclimation.
Hydration Beyond the Bottle: Hydrating Foods
It's not just water that's important for hydration. Foods are hydrating too. See our ranking of over 5,000 foods by water content.
Colorado Buffaloes Taking InFlow to New Heights
You may have been hearing more and more recently about the University of Colorado, but the team behind the team(s) has been raising the bar for athlete support in Boulder for some time now.Dana Bielinski, MS, RD, Performance Technology and Research Dietitian at University of Colorado keeps a full plate when supporting student-athletes in Boulder. For those who have played on the road in Colorado in any sport, you know how much coaches ask about preparing for the altitude and time zone differenc
InFlow Highlighted at 1st Ever Elite Operator Course by Performance Nutrition Professionals
Jennifer Gibson, MS, RD, CSSD, ISAK3, and Dr. Dana Lis, PhD, RD, CPT, ISAK1, co-founders of Performance Nutrition Professionals (PNP), hosted their first Performance Nutrition Elite Operator Performance Nutrition Course in Colorado Springs this past June. The hydration module included several common, field-leading approaches to assess hydration status of athletes.Judging by the initial response, it's no surprise there are already plans for a follow up course in late 2023 or early 2024. The event
Urine Hydration Science and Guide
Urinary biomarkers are some of the most commonly used markers of hydration status. That being said, the science of hydration is complex. A variety of hydration markers exist with their own respective pros and cons. This is because each marker is measuring a direct or indirect impact of a different physiological mechanism involved with fluid balance. And in fact, there isn't even a universally accepted clinical definition of dehydration, further complicating quantitative measurements.This guide w
Hydration and Athlete Recovery: Getting Back to Action Faster
Intense physical exercise stresses the body. This stress leads to adaptations that improve your ability to perform athletically. But, importantly, only if you are recovering well. Proper hydration is an important recovery need that can get forgotten to other important elements of nutrition, stretching, rest, and massage. However, since a major goal of recovery-based activities is reducing the overall time for recovery, forgetting hydration is a mistake. Consequences of Inadequate RecoveryOvertra
Feeling the Heat: How World Cup Qualifying is Preparing Teams for Hidden Challenges in Qatar
The pressure is on for squads entering the last round of qualifiers for the 2022 FIFA World Cup being hosted in Qatar. In CONCACAF the battle is on as several teams are vying for the top 3 automatic qualifying spots, with the final round of qualifying having teams play 3 matches in 7 days. In addition to contending with the competition on the field, players are battling altitude, heat, training, time zone shifts, travel, games, fatigue, and the pressure to succeed. All combined, these factors
Pre-Season Performance Science for Soccer
There are some pre-seasons that simply feel like a continuation to the previous year for many pro-soccer clubs. Between play-off runs, groups preparing for international call-ups, or players remaining at the facility to train, all too often the off-season is anything but time off. All of these factors can carry over into pre-season, a time so important for staff and players to maximize preparation for the long haul ahead of them. There are many approaches health and performance staffs use to p
Hydration Safety in the Workplace
It's hard to overstate the importance of hydration for workplace safety. A review of 33 studies and over 13,000 workers identified 35% of these employees experience occupational heat stress after their shift, and a a review of 11 studies and over 8,000 workers showed that 30% of these employees reported a loss in productivity due to heat [1]. A further 15% of over 20,000 workers studies presented with kidney disease or acute kidney injury due to prolonged heat exposure.In fact, BLS statistics sh
Staying Healthy and Hydrated During the Holidays
How can athletes stay hydrated during the holiday season? Despite all of the meals, events, and gatherings scheduled throughout the holidays, keeping adequately hydrated can still be accomplished by planning ahead. Here are some easy tips to keep your hydration on track:Keep Your Hydration Habits for HealthKeep on top of your regular hydration habits before, during, and after your workouts. With all the added events and merriment, maintaining your existing fluid intake habits will be key to f
Hydration Monitoring: Top Methods Used By The Pros
When it comes to health and performance, optimal hydration plays a central role of keeping athletes in the game. Decreases in fluid level leading to a dehydrated state impacts performance in sport, where even losses of up to 2% of an athlete’s body mass can reduce work outputs and endurance. It’s not just endurance that is impacted either, as strength and power losses of up to 5 to 6% can occur at the same status of dehydration. Imagine the circumstance where an athlete is showing up even slight