Nutrition with Anna LLC

Many athletes wonder if they are adequately hydrated.

A recent study tested a simple 4-factor hydration self-check that better classifies hydration status than any single measure on its own: fluid intake, urine frequency, urine color, and urine output.

Here’s the practical version:

• Fluid intake: meeting general daily needs supports better hydration status (on average, 90+ oz for women, 125+ oz for men)
• Urine frequency: ~7+ voids/day suggests adequate fluid balance
• Urine color: pale yellow (≈ 1–2 on the validated 1–8 Armstrong scale)
• Urine volume: < ~1 cup (250 mL) was used in research
(research measure; not practical in the field)
Instead, think: was your urine a normal stream or just a few drops?

When 2 or more of these markers are “off,” athletes were more likely to show signs of underhydration in the study.

Important nuance:
• These are classification cut-offs, not individualized hydration prescriptions
• The model works better later in the day vs first morning urine
• It’s meant to improve awareness, not replace performance-based hydration planning

PMID: 39124567

We've made it to the last principle! Intuitive Eating Principle 10: Honor Your Health with Gentle Nutrition.

This principle is about understanding that the big picture is more important than the details. We tend to get bogged down in the individual food choices that we make (which cereal is healthiest? what protein powder is recommended? what are the "superfoods"?) instead of considering whether or not our diet is ADEQUATE, BALANCED, and has VARIETY. Those factors are much more important!

Part of gentle nutrition is taking feedback from our bodies and applying it when making food choices. For example, we might notice that we feel better during morning workouts when we've eaten a hearty snack the night before. Or looking for signs that indicate that your fueling isn't adequate (like frequent injuries, amenorrhea, fatigue, or trouble sleeping).

Another part of gentle nutrition is applying evidence-based sports nutrition principles. For example, drinking enough fluids, pre- and post-workout nutrition, and balanced meals. These evidence-based principles should be thought of as guidelines, not rules.

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