How can we tell if an athlete is drinking enough?

Q: How can we tell if an athlete is drinking enough?

NFHS guidance (October 2025) gives two practical checks. 1. Urine color and amount Small amounts of dark urine mean the athlete needs to drink more. A regular amount of light-colored or nearly clear urine (straw yellow, "the color of lemonade") generally means they're well hydrated. 2. Weight before and after practice Coaches can weigh athletes before and after practice, because weight lost during exercise is mostly water. Weight lost during activity Effect 1 to 2% of body weight (1.5 to 3 lb for a 150 lb athlete) Can hurt performance 3% or more Significantly raises the risk of heat illness Don't rely on thirst: by the time an athlete feels thirsty, they're already mildly dehydrated. Athletes who start practice already dehydrated hit these limits sooner.

Question

Accepted Answer

NFHS guidance (October 2025) gives two practical checks.

1. Urine color and amount

Small amounts of dark urine mean the athlete needs to drink more.
A regular amount of light-colored or nearly clear urine (straw yellow, "the color of lemonade") generally means they're well hydrated.

2. Weight before and after practice
Coaches can weigh athletes before and after practice, because weight lost during exercise is mostly water.

Weight lost during activity	Effect
1 to 2% of body weight (1.5 to 3 lb for a 150 lb athlete)	Can hurt performance
3% or more	Significantly raises the risk of heat illness

Don't rely on thirst: by the time an athlete feels thirsty, they're already mildly dehydrated. Athletes who start practice already dehydrated hit these limits sooner.