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Heat-Day Hydration Check
Recovery · Cage / Gym · 5 min · ages 9-12, 13-15, 16+
Pre/post weigh-in and urine-color self-check on heat-index days.
- scale
- urine color chart private
For kids
How to explain it: 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.