Keep Wrestlers and Athletes Hydrated Guidelines and Tips

Tips to stay hydrated for school hydration tests (mainly high school) ~ Click Here

Guidelines manual for hydration and weight control ~ Click Here

General rules of thumb:

  • High school wrestlers get weighed at the beginning of the season for purposes of determining the maximum lowest weight they may drop at any time during the season. Certifications are made by an athletic trainer who bases the max lowest weight in accordance with calculations from Trackwrestling by inputting their current weight, body fat measurements, and specific gravity measurements of their urine. 
  • High school wrestlers are allowed to drop two (2) pounds per week enroute to their journey toward their lowest maximum authorized weight. 
  • On average, wrestlers are authorized to drop between 5-10 percent of their body weight, “give or take”, based on their body fat. However, they must first pass the hydration test.
  • On the day of the hydration test, and the days prior, drink 50 ounces of water over a one-day period for every 100 pounds of body weight. Most athletes will visit the rest room frequently during the day if drinking is spread throughout the day. Stop drinking water about 1-2 hours prior to the hydration test, and leave enough opportunity to provide samples to the trainer. 
  • Athletes need to maintain high levels of hydration each day during the season to avoid headaches, muscle cramps, heat exhaustion, and more, especially during the summer months.
Weight control.