Visual Observation "Tests"
Observing Body Functions
Athletes should pay attention to the condition of various bodily secretions. These can provide indications of imbalances within the body that may be correctable through individual actions. In some cases, it may be necessary to consult a healthcare professional.
Observe: Changes in Urine
Hydration needs vary based on individual requirements and additional needs from exercise or environmental conditions. While food provides about 1-1.5 liters (roughly 34 to 50 ounces) of water per day, exercise and climate conditions can significantly increase water requirements. During intense sports activities, water consumption can rise to about 2 liters (around 68 ounces) per hour.
Color chart for assessing dehydration based on urine color.
Where the test is done: This test can be done at home.
Where to take the sample: Urine
How to interpret the test result: Compare the color of your urine to a urine color chart. The lighter the color, the better hydrated you are. Dark yellow or amber-colored urine typically indicates dehydration.
Signs of dehydration include:
- Dizziness
- Headache
- Weakness
- Confusion
- Rapid and weak pulse
- Low blood pressure
- Nausea
- Stomach issues
Dehydration can be quantified by comparing body weight before and after exercise. The impact on performance is as follows:
- 1-2% dehydration: Increased feeling of fatigue and decreased alertness and concentration
- Over 2% dehydration: Significant decrease in performance
Observe: Faeces Changes
Where the test is done: This test can be done at home.
How to do the test: Check the color and consistency of your stool after a bowel movement.
How to interpret the test result: If your stool is sand-colored or otherwise very pale, it is possible that the flow of bile into your intestines has been insufficient. If the stool is very dark or contains blood, it may be a sign of intestinal problems.
More information: In the aforementioned cases, it is advisable to seek the assistance of a healthcare professional. Particularly, the presence of blood in the stool should be examined as soon as possible to prevent any potential health issues from worsening. This is also advisable in situations where the stool is consistently very hard or extremely loose or watery without a clear cause.
Observe: Abnormal Decrease in Sweating
Sweating is the body's natural way of regulating temperature and removing waste products. For athletes, monitoring the amount and quality of sweating is particularly important as it can provide valuable information about performance, hydration levels, and even overall health.
It is important for athletes to monitor their sweating to optimize performance and prevent health issues. An abnormal decrease in sweating can severely impact an athlete's performance and safety. Therefore, athletes should pay particular attention to hydration and body temperature regulation, and seek medical advice if sweating significantly decreases or stops altogether.
How to do the test: Monitor the amount of sweating during exercise. This helps to assess fluid loss and replacement needs.
How to interpret the decreased sweating:
- Dehydration: Severe dehydration can lead to reduced sweating, creating a dangerous cycle.
- Heat Exhaustion: If the body can no longer regulate temperature effectively, sweating may decrease.
- Overtraining: Prolonged overexertion can disrupt the autonomic nervous system and affect sweating.
- Illness or Infection: Certain illnesses or infections can impact the sweating mechanism.
- Medications: Some medications can reduce sweating as a side effect.
If an athlete notices a significant decrease in sweating without a clear reason (such as cooler weather), they should:
- Check hydration levels and ensure adequate fluid intake.
- Monitor body temperature and other symptoms of heat exhaustion.
- Assess overall training load and consider adding recovery periods.
- Consult a healthcare professional, especially if symptoms persist or are accompanied by other health concerns.