urine-based hydration mgt
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urine-based hydration mgt
Postby jules21 » Wed Jan 15, 2014 11:50 am
this morning i commuted in again, drinking another 3L. when i visited the little boy's room later, my urine was a very deep shade of yellowy-brown. later on (another hour or so) it returned to a much lighter colour - not quite clear, but nothing like the first time.
i would take it from this that drinking water on my commute this morning was ineffective in hydrating myself - until after the ride. and that the hot weather (33 deg. this morning apparently) dehydrated me more quickly.
any thoughts? i thought 3L the evening before would be sufficient, but apparently not.
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Re: urine-based hydration mgt
Postby rkelsen » Wed Jan 15, 2014 1:01 pm
I'm not a doctor, but surely dark urine doesn't always mean that you're dehydrated.
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Re: urine-based hydration mgt
Postby Stefan_A » Wed Jan 15, 2014 1:45 pm
- total daily fluid intakes
- estimated total fluid losses (heavy sweater? job losses? more regular urinator due to caffeine?)
another indicator is urination rate. you should be able to squirt at least 250mls every 3-4 hours.
having a browny tinge in your urine is suspicious. it can be indicative of damaged myoglobin in the urine....a sign of rhabdomyolysis, even if acute and temporary.
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Re: urine-based hydration mgt
Postby sogood » Wed Jan 15, 2014 2:19 pm
Overnight, the extra fluid load would already have cleared.jules21 wrote:any thoughts? i thought 3L the evening before would be sufficient, but apparently not.
RK wrote:And that is Wikipedia - I can write my own definition.
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Re: urine-based hydration mgt
Postby jules21 » Wed Jan 15, 2014 2:32 pm
i was being overtaken by old grannies this morning, so i wonder if i did.rkelsen wrote:If you didn't have any other symptoms of dehydration, I'd count it as a one-off.
yeah ok, maybe i should drink before i leave in the morning (sounds obvious?)sogood wrote:Overnight, the extra fluid load would already have cleared.
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Re: urine-based hydration mgt
Postby grantw » Wed Jan 15, 2014 3:27 pm
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Re: urine-based hydration mgt
Postby RonK » Wed Jan 15, 2014 3:34 pm
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Re: urine-based hydration mgt
Postby kb » Wed Jan 15, 2014 4:27 pm
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Re: urine-based hydration mgt
Postby Bartek » Wed Jan 15, 2014 4:47 pm
1. pre-hyrdation is just as important (if not more so) than re-hydration. i.e. if you start off dehydrated when you exercise/work it's harder to catch back up.
try to drink 2000 - 300 ml of water every 20 - 30 min, just pure water is best and at room temperature. an average adult should drink at least 2 litres of water per day more when the weather is hot. you also need to increase the amount of water if you drink caffienated drinks or drinks high in sugar.
2. start to re-hydrate immediately post exercise with 1 litre pure water at room temp. less wont be very effective, more just seems to make you bloated. Then 300 - 500 ml every 20 - 30 min until your urine runs virtually clear then go back to the 200 - 300 ml every 20 - 30 mins.
3. avoid all these so called sports drinks, just full of crap! if you are experiencing signs of dehydration/heat exhaustion then get some Hydrolyte or similar to add in to top up your electrolytes (available from the chemist, you can even get it in icey poles!)
4. eat a balanced diet.
Disclaimer: This is just my opinion based on what works for me and what I have experienced and witnessed over 30+ years as a firefighter and cyclist. follow or ignore the advice at your own risk!
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- Mulger bill
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Re: urine-based hydration mgt
Postby Mulger bill » Wed Jan 15, 2014 4:59 pm
Wouldn't it be easier to just drink water?
Of course, if you idolise Bear Grylls...
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Re: urine-based hydration mgt
Postby sogood » Wed Jan 15, 2014 5:09 pm
RK wrote:And that is Wikipedia - I can write my own definition.
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Re: urine-based hydration mgt
Postby jules21 » Wed Jan 15, 2014 5:19 pm
the idea is to get hydrated so your urine is clear enough to drink as waterMulger bill wrote:urine-based hydration mgt?
Wouldn't it be easier to just drink water?
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Re: urine-based hydration mgt
Postby mick243 » Wed Jan 15, 2014 6:28 pm
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Re: urine-based hydration mgt
Postby toolonglegs » Wed Jan 15, 2014 6:46 pm
Saying that I definitely go off pee color and rate to get an idea how much I need. Especially with a diet of 90% carbs.
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Re: urine-based hydration mgt
Postby Mulger bill » Wed Jan 15, 2014 7:47 pm
So it's "If it's pink , you need a drink.toolonglegs wrote:Eat as much beetroot as me and you will think you are bleeding to death internally most days
Saying that I definitely go off pee color and rate to get an idea how much I need. Especially with a diet of 90% carbs.
If it's red, you might be dead"?
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Re: urine-based hydration mgt
Postby casual_cyclist » Fri Jan 24, 2014 3:15 pm
Beetroot is awesome.. but that urine colour change can be disconcerting!toolonglegs wrote:Eat as much beetroot as me and you will think you are bleeding to death internally most days
Saying that I definitely go off pee color and rate to get an idea how much I need. Especially with a diet of 90% carbs.
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Re: urine-based hydration mgt
Postby cancan64 » Fri Jan 24, 2014 9:12 pm
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