Heat-Day Hydration Check
Pre/post weigh-in and urine-color self-check on heat-index days.
Your job today
Hot day — we weigh in before and after practice, and you check your own pee color (privately) against the chart. That tells us if you’re drinking enough.
What good looks like: Lose less than 2% of your body weight. Pee should be pale yellow, not dark.
Why it matters: Dehydration makes you slower, weaker, and more likely to get hurt before you even notice. Your body is the best tool you’ve got — take care of it.
How it works
On heat-index days (>85°F or facility-set threshold), athletes complete pre-practice weigh-in, first-morning urine-color self-check (private), and post-practice weigh-in. Compiler flags athletes who lose >2% body mass and triggers rehydration messaging to athlete and parent.
- Reps / rounds
- 1 pre + 1 post
- Rest between sets
- 0s
- Space needed
- 10x10ft
- Coaches
- 1-2
Equipment
- scale
- urine color chart private
If you don't have it
- No scale? Use qualitative coach + self-report (moves to Backyard).
Setup
- Private weigh-in station
- Distribute color chart privately
Run the drill
- Pre weight log
- Practice
- Post weight log
- Compiler calculates deficit %
Coaching cues
- Hydrate steadily before, during, after
Common mistakes
- Skipping post weigh-in
- Public weigh-ins (avoid)
Scoring
Track % body mass change (percent). On-track when at or above 2.
Safety
- private data
- heat advisory
- HYDRATION_DEFICIT_CAP: Athletes should be well-hydrated prior to each practice/competition. Avoid body water deficit greater than 2–3% of body mass. Use pre/post body-weight change and first-morning urine color to estimate hydration status. Be more conservative with repeated same-day sessions and protective equipment.
- DAILY_ACTIVITY_FLOOR: Children and adolescents 6–17 need at least 60 minutes/day of moderate-to-vigorous physical activity, including aerobic, muscle-strengthening (3+ days/week), and bone-strengthening (3+ days/week). Children 3–5 should be active throughout the day.
Source
Author: platform · Status: Published · Last reviewed 2026-05-26