Episode 140 – Cheapest way to maintain athletic performance?

Today’s #AskEvro Show question of the day is, “Why do we have to weigh ourselves before and after training sessions?”

This question came from one of my younger athletes of the Philippine Volcanoes national rugby team. We were at our intensive training camp and he wanted to know why I operated a high performance camp the way I did.

The most important factor in athletic performance is keeping your body function within the optimal operating states for as long as possible. Thermoregulation has to be one of the highest, (if not the highest) priority factors in determining optimal function.

So for this case in point, if your body is overheats, your metabolism will be out of whack and may cause a range of issues and even personal harm to your physiology – you don’t want that!

Hence, first and foremost, you want to make sure that you can keep your athletes well hydrated so that they can keep their body temperature within the optimal range.

How do you monitor that?


Read on below.



One of the cheapest, most practical and easiest ways to measure hydration is to weight people both before and after they train basically so that you get an idea how much fluid they’ve sweated out.

Once the training session is finished, get your athletes onto the scales to determine roughly how much fluid they have lost and then work to provide them with appropriate rehydration drinks with water being the key beverage supplemented by electrolyte drinks and natural fruit juices such as coconut juice – that way when they get to their next training session they will be able to maintain performance.

How much do they need to drink?

In general, the individual will need to drink 150ml to every 100g of weight lost during the training session. This will vary individual to individual but by and large it’s a good target.

The other measure to educate the athlete around the intensity of their urine color. The darker the urine, the more dehydrated. Conversely (and in general) the lighter it is the more closer to being fully hydrated.

Get them to monitor their output after and between sessions to help raise awareness around their hydration (and performance) status.

Photo by Nicolas Hoizey on Unsplash

Chris Everingham lives and breathes health & fitness.

Chris Everingham lives and breathes health & fitness. International Athlete, Elite Performance Manager for the Philippine Volcanoes rugby teams, qualified Dietitian / Nutritionist and qualified educator. Chris Everingham combines more than 10 years of experience and education together to deliver the best strategies to grow your mindset, rewire your habits and transform your life.


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