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Specific Gravity Test.  Is a test that uses urine to determine whether your are adequately hydrated.  Hydration refers to the amount of water in your body.

Why is the test important? The test is important to help ensure that athletes are not trying to "drop weight" by dehydration before their Alpha Weigh-in.

1. What do you need to do?  Plan Ahead.  Start using the following guidelines at least two days before your Alpha Weigh-in
2. Drink lots of water.  This is always important for proper nutrition.  To ensure that you are properly hydrated use the following guidelines:
   • Drink 8 - 10 oz. glasses of water per day
   • Drink an additional 16 oz of water after practice and another 16 oz. for every pound of weight lost.
3. Stay away from pop, tea, and coffee.  These items all have caffeine in them.  Caffeine is a diuretic which can lead to dehydration.
4. Eat lots of fruits and vegetables,  These foods naturally contain water.
5. Do no practice before Alpha Weigh-in.  If you must practice that day, wait until after the weigh-in.  Sweat lost during practice may lead to dehydration.
6. Got to the bathroom frequently throughout the day.  Do not hold it all day for the test.  This may actually lead to inaccurate results.

How to prepare for competition

1. Do not stop drinking water! 
2. Drinking water can help you lose weight.
3. Even if your body is slightly dehydrated, your performance will decrease.