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How to Pass a Hydration Test

By Zach Lazzari

The hydration test is a mandatory requirement for high school and college wrestlers. The test prevents the dangerous act of deliberately losing large quantities of water weight to reach a lower weight class. When combined with a body fat test, a minimum weight is decided to protect the health of the athlete. Passing a hydration test does require some attention to water intake and loss prior to the test.

Regular Routine

Begin a regular routine that involves remaining hydrated and eating healthily. Not only will this help you pass the test, it will increase your ability to make weight and maintain energy throughout the season. Drink 10 ounces of water every two hours during the day. Do not consume processed foods, fried foods and foods with excessive amounts of salt that cause water retention.

Before the Test

Monitor your urine output beginning several days ahead of the test. Your urine must have a clear coloration to pass the test. Increase your water intake if the urine is yellow or discolored. Drink extra water after your workouts and practice sessions to ensure you are replacing lost fluids. Eliminate all soda and caffeine to prevent dehydration. Increase your water intake slightly the morning before your test. Take the test before your practice or daily workouts to ensure you are hydrated during the test.

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