last updaed August 9, 2025

VHSL Certified Trainers Conduct Hydration Tests During The First Two Weeks Of The Season

Hydration Tip Sheet

See VHSL online ~ Click Here

Wrestlers: The following are tips that will help rowers report to body fat

testing properly hydrated. Please do not take nutritional supplements for one

week prior to testing date (unless under specific direction from physician).

Two days prior to test day:

• Drink plenty of fluids throughout the day, (water has no calories).

• Athletes should be drinking at least 8-10 glasses of water during the day.

• Increase intake of foods high in fiber- this will help with removal of excess GI content from body (salad, cereal with skim milk, vegetables, fruits, etc are examples of foods high in fiber).  Glycemic index (GI) is a ranking system that assigns a number from 0 to 100 to carbohydrates based on their effect on blood sugar levels. Foods with a number of 55 or lower, such as broccoli and apples, are considered low GI foods, and adherents of the diet can eat these at every meal.

• Eat smaller, more frequent meals.

• AVOID foods high in fat (fried foods, meat, french fries, pizza, nuts, salad dressings, etc.).

• AVOID salty foods (potato chips, pretzels, pizza, tuna, crackers, soft drinks, sports drinks).

• Be sure that you eat and drink.  Do not dehydrate! Do not starve!

One day before test:

• • Continue drinking fluids, you should be urinating on a frequent basis.  Urine should be clear if you are fully hydrated.

  • Eat smaller, but more frequent meals. Continue eating fibrous foods, to minimize GI content from body.

  • Fatty foods / snacks will stay in your body – STAY AWAY.

  • Drink 16 ounces of fluid replacement beverage (Gatorade, Powerade).

Day of test:

• • Eat small portions, eat a very light lunch (if afternoon testing).

  • Eat lighter foods such as fruit, grains, etc.

  • Continue to drink water.

  • Do not drink salty drinks such as Sodas.

  • Urinate as frequently as possible throughout the day until one-two hours prior to test time.

  • Use the bathroom (defecate) before the test.

  • Please be ready to urinate for hydration testing.

VHSL says male athletes must be above 7% body fat and females above 12%.

Specific Gravity Tests by VHSL Certified Trainers

• Wrestlers are tested as normal when specific gravity tests are between 1.005 and 1.025.

• Normal population is between 1.005 - 1.030, however, VHSL tightens the standard for wrestlers to be below 1.025.

• 1.025 or greater means not enough water was consumed thereby causing wrestlers to fail the test evident by yellow urine. 

• 1.000 to 1.001 means excessive amounts of water was consumed which lowers sodium levels below the minimum acceptable amount.

• Note that 1.000 is the specific gravity level for pure water. 

• See article online ~ Click Here

Article-1 on How Much Water to Drink Per Day ~ Click Here

Article-2 on Too Much Water ~ Click Here