#swimbikerun

oleksandr_tereshchuk
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IRONMAN 70.3 | Muskoka

PRE-RACE

Instead of staying at hotel or Airbnb, me and my brother Stepan, who is visiting me from Ukraine, decided we will more enjoy camping. The tent was set up at the Arrowhead Campground, which is about 15 minutes driving from the race venue. This is a huge campground and the campsites are not cheap. One night stay will cost you at minimum of CAD$48.31. Rather than price, we really liked the park. It’s clean, quiet and has toilets with showers. Not to mention a beautiful lake right in the middle of it.

A day before began from a nice and easy OWS in Arrowhead Lake. The water in lake is dark, but really warm. Had a small snack and went to the race venue to register for the race, before it got too crowded. The race expo was really small fit perfectly into the ice skating rink, leaving a plenty of unused space. It was really quiet and felt as I’m at a small town race.
Right after registering went to execute my “mini brick“:

10′ easy spin
15 ride holding RPE 3-4
5′ easy spin

15′ run directly off the bike at CP
5′ FW

Checked in my bike and went back to the campground to prepare for the race and go to bed early.
Stepan is putting up the tent while I stress myself out going through the packing list over and over again.

3:30 am wake up. Quick shower and breakfast at McDonalds parking lot on a way to the race venue.

Now, an hour before the start, T1 looks way busier than a day before. All checked in.
Smile! Final photo before the start.

SWIM
38:13

Literally 3 minutes before my wave start I realized I put the wetsuit on the wrong way. I couldn’t believe… Take it off and put it back on.

Unlike all previous races, this one was not a “rolling start”. We proceeded to the lake and were guided towards the red buoy in the middle of the lake…I got confused. We swam up to it and had to float in water for like 3-5 minutes until we were given a command to start.

There was a lot of wrestling in water. I got kicked in head few times pretty hard and about 100-200 meters before the finish someone’s arm hit me in a head and kicked my goggles off. Nice! Swam the remaining distance with my eyes closed. I’m glad it didn’t happen in the middle of the swim, or worse – at the start.

BEWARE OF CURRENT!

Below are few tips for you to keep in mind when swimming through the Fairy Lake. I got the following suggestions from the guy who lived over 20 years right by the lake, where the course goes through. He also raced this race a few times himself and is well aware of direction of the current.

After the second left turn, unlike most of the people, stick to the right hand side and continue swimming close to the shore all the way to the finish (current is stronger on the middle & the opposite side). Right by the finish, don’t cross the lake until it’s about 9 -10 hours on a left from you. Turn left to cross the lake and in a few strokes you will be exiting the water.

Below is the swim course map with directions I marked with red arrows.

Had a pretty fast transition, only 3 minutes. No help from volunteers.

Lessons Learned:

  • Make sure you put the wetsuit the right way.
  • If swimming in lake, beware of current.
  • Practice swimming without goggles, simulating them being kicked off.

BIKE
2:54:16

Did not feel strong at all.
Right on the beginning, about 10 km, a deer:cyclist accident happened. The guy was laying on the side of the road with his bike beside him. Another similar accident happened around 12 km mark.

BEWARE OF ROAD CROSSING ANIMALS! 

30 minutes into the ride I dropped my chain and had to stop to put it back. Grateful it didn’t get stuck in the wheel and didn’t cause more damage. Had to make another stop to use the restroom. I think I lost about 2-3 minutes of precious time. 

A lot of rolling hills. A bit windy on the way there, but not much on the way back. Overall it is a fast course. Having a better (tri) bike would definitely help me shave off few minutes. 

Overall I am happy with my performance on the bike. Also had a pretty fast transition, under 2 minutes.

Lessons Learned

  • Beware of animals crossing the road
  • Make sure the bike is perfectly tuned prior to the race
  • Probably worth looking into investing in a proper bicycle

RUN
1:42:03
~Epic Finish~

First 30 minutes felt like crap 💩. Well that’s the way it always been for me, both in training and racing.
“Embrace the suck and give it some time Sasha!”
Spasms, tension and muscle pain traveled starting from my pancreas then to the liver and down to the legs. 

“Breath deeply. You need to release the spasms before the body completely shuts down the absorption of any foods you are planning to consume. “

3-5 minutes of deep belly breathing, in through the nose and out through the mouth did the trick. Pancreas and liver spasms released, allowing me to continue consuming sugars for fuel ⛽️. 

The course was great! We started and finished in Huntsville downtown. A lot of people were supporting athletes along the run course.
A little boy ran a garden hose from his house down to where we were running and sprayed the athletes with a cold water. 

Approximately 35 minutes into the run, I began feeling better. FINALLY! 

I increased the pace and tried to clear my mind from any thoughts that were taking up my mental energy. I put all my focus on technique. 

“Imagine your knee cups as a headlights of the car.
Chin tucked in.
Don’t run like you have a cactus up in your bum, stand tall and strong.
Release the tension off your shoulders, move them down.
Don’t swing your hands too much, keep them close to your torso.
Find a rhythm in your breath.
Breathe deeply: a long exhale and fast big inhale.”

Racing in Hawaii, Kona 70.3, specifically the running part though me a good painful lesson. I learned how painful it could be to run with the injury and how much it can actually slow me down. I learned the difference between the muscle pain and the injury pain. You can not manage the pain coming from the injured body part and it only getting worse as you go. 

I was really hoping that my knee pain will not come back during this race allowing me to run up to my potential. 

After the turnaround I continued feeling strong. No injuries, no pain that can slow me down. Everything hurts, but it’s a muscle pain, know the difference. 

I slowly caught up with the guy in a blue shirt that passed me like a rocket 🚀 when I was struggling on the beginning. I remembered him because he had a number 53 written down on his ankle. Triathletes know what that number means – the age. 

I caught up with him and expressed how impressed I was by his pace at the age of 53. We ran side by side, averaging the pace of 4:14 /km while keeping the conversation. His name is Shean and he’ve been running his entire life. 

“There is a lady running upfront… She’s 52 and she is about to win her age group. I need to catch up with her.”, Shean told me. 

5 km until the finish:

Aid station. Two water cups, one on myself, another in myself. Shean slowed down a bid, and felt behind. I increased my pace and continued running solo. 

The pain was real, but it was a muscle pain. I pushed really hard and gave it all.

Right by the finish line, as I stepped down on the red carpet, Shean showed up in my peripheral view. He really surprised me with his appearance and he was pushing really hard, trying pass me. Suddenly a finisher’s black stripe got pulled up at the finish line and the crowd went ballistic. I had no idea what was happening and the only thing I knew is that I needed to cross that finish line first.

I did it!

The feelings I experienced were so strong so I will remember them forever. I got so much joy and pure sense of happiness. I felt so much respect to Shean and all the athletes around. I experiences a sense of comradery and athletic fellowship.
Wow! What a finish, what a race!

After we both caught our breaths, Shean said that he’ve been chasing me all the way to the finish and thanked me for pushing him so hard. Thank you too Sean! This is what the competition should be like!

Lessons Learned

  • All the hard trainings, pains and tears were well worth that short burst of emotions while crossing the finish line FIRST
  • I learned what the healthy competition should be like and I experienced a pure sense of athletic fellowship
  • I discovered few new shades of pain and pushed my body harder than I did before

NUTRITION

Luckily I didn’t overeat so bad the night before, as I did the previous times. Still should’ve eaten less to get a good night rest.

The race had great on-course nutrition: Clif Bars, Gatorade and RedBull. Even with such support, still pack the nutrition products you’re used to and have tried already in training. This is what I did.

Race Morning
Planned to consume throughout the race
Consumed throughout the race

Lessons Learned

  • Planned and actually consumed numbers were pretty close. Good job here
  • Gatorade proved once again to work well for me. Don’t shy away from it during racing
  • Coke gives me liver spasms. That’s a no-no, unless I’m 5 km or less to the finish.
  • Deep belly breathing help relieve the liver and pancreas spasms
  • Don’t overeat before going to bed the night before

RESULTS

Set a new PR
by beating 70.3 Kona by 22 minutes

Repetition is mother of learning!

REPEAT AFTER ME:

You are doing triathlons because YOU CHOSE TO, not because you have to. 
Don’t forget that!

You do it FOR YOURSELF, no one gives a f*ck.
Don’t forget that!

NO ONE FORCES you to train every damn day. 
No one, besides your ego or whatever motivation you have.

You can quit anytime you want. 
No one gives a fuck! 

It’s your life, it’s your decisions. 
Don’t forget that!

oleksandr_tereshchuk
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1

Fueling During

Energy expenditure is extremely high in endurance sports and a lot of athletes are failing to adequately fuel their bodies. Under-eating is commonly seen among endurance athletes.

Hydration During Exercise

Hydration is a complex topic and deserves a special attention. Hydration before, during and after exercise is discussed in the post that can be accessed here: Performance Oriented Hydration Guidelines for Athletes. If you haven’t read it yet, I highly suggest you do so, before we move on.

To refresh your memory, the goal of hydration is not to completely stop your body from loosing fluids, but to prevent it from loosing more than a 2% in body weight from fluid loss.

Drink to thirst! Quite simple. BUT make sure you don’t over drink. There is such a nasty thing called hyponatremia (low sodium concentration in the body fluids). Over drinking during exercise can cause dilution of sodium which eventually leads to health problems and even death. Utilizing sodium in your hydration solution helps to maintain blood plasma volume and reduce the risk of over-hydration.

For high intensity and workouts longer than 60 minutes we begin to utilize hydration solutions or sports drinks. When choosing a isotonic drink for your workout aim for the following carbohydrate & electrolyte concentration:

Carbohydrates: 4% – 8%. To calculate it, divide the grams of carbs (sugar) per serving size by the volume of the serving size (in mL), then multiply by 100 . So let’s say you want to fill your bicycle flask of 500 mL with a 6% solution we will need 30 grams of carbs (sugars).

Electrolytes. Formula: 0.5-0.7 grams of sodium per 1 liter (34 oz) of water. So in the same 500 mL cycling water bottle you will need to add 250-350 milligrams of sodium.

Fat or Carbohydrate for Fuel?

Adequate glycogen storage in your body is the key for optimal performance. Exercising at low and moderate intensities your body uses both: muscle glycogen and fat. The higher exercise intensity, the more carbohydrates are required to fuel your engine. Below is an example of how your body shifts from using fat for fuel towards running purely on carbohydrates. This is my VO2 test, conducted in professional laboratory:

Red column on a left is my heart rate (HR), measured in beasts per minute (bpm). Two columns on the right show the carbohydrate (CH) and fat (F) utilization related to heart rate. What we see here is that at lower intensities (<111 bpm) my body works primarily on fat as fuel. However the higher intensity of the exercise becomes, the faster my heart beats, more carbohydrates are being burned. Approximately at 111 bpm my body’s engine works as a pure hybrid, utilizing about the same amount of fat and carbohydrates for fuel. As the intensity increases, less and less fat is being used to fuel the exercise, until my body shifts completely to using carbs for fuel at 163 bpm.

Maintaining optimal carbohydrate stores is essential not only for good performance, but for protecting your health. Your nervous system, and brain primarily use carbohydrates for fuel. When glycogen stores get depleted and blood sugar level is low your brain will do anything to stop you from continuing exercising. You “hit the wall”. Pack your bags buddy, cause you are not going anywhere at this point. Consider yourself lucky if you just finish the race.

90 to 120 minutes are the short exercises and include sprint distance triathlons, time trials, some mountain bike races, 5-K, 10-K etc. What sets such events from longer-distance races is the high intensity.


The main focus is on hydration and the greatest nutritional need is WATER. Assuming adequate nutrition in the days and hours before the race, the athletes body is well prepared with glycogen stores. 
Taking in solid foods not necessary. 

During prolonged or high-intensity physical activities, blood flows out of the least important organs, such as gut to supply your muscles and skin for optimal performance. It impairs your gut’s ability to process and absorb the foods, therefore carbohydrates at this duration is best in a liquid form. Solid foods are better tolerated at very low intensities or exercising in cold-weather.

Don’t sacrifice your health and performance training in a low-carb states during competitive seasons or when the training load is high. Training in such way will reduce your body’s ability to utilize it’s preferred source of fuel (carbohydrates) for energy, which leads to the series of health issues: hormonal disturbances (low testosterone in men), injuries, sickness, sleep disorders, burnouts, mood swings (moodiness). Don’t work AGAINST your body, but work WITH it. Fuel appropriately and it will pay you back with those fitness gains you are chasing for.

The main focus is to maintain adequate glycogen levels in muscles and liver to delay fatigue and prevent “bonking“. Some research shows that including small amounts of protein may be beneficial in improving performance during endurance events. Protein requires additional energy to break down in your gut therefore it can be too much of a load on your digestion system, causing diarrhea and nausea. Test it on yourself!

Inadequate carbohydrate fueling during high-intensity and prolonged exercise can result in muscle wasting.

High glycemic index drinks with much greater maltodextrin or glucose than fructose are preferred. Caffeinated sports drinks or gels has been shown to enhance the utilization of the glucose in sports drinks. Be careful, too much coffee may cause you shit your pant, when intensity get’s higher. Distribute 200-300 calories per hour in equal chunks, ideally from liquid sources. As always, drink enough to satisfy thirst. 

Marathon, ultra-marathon, half-Ironman (70.3), Ironman (140.6), cycling races like century rides, ultra-marathon cross-country ski and rowing events fall under this category.

Participating in such events your main focus has to be on your health. Such long exercises is a true test of your nutrition and hydration strategies. Longer durations give more opportunities to fuck up, either catching hypoanatremia, or bonking on the field, running out of fuel.

Typically intensities during such events are staying low, meaning that your body is going to rely on fat for fuel. It doesn’t mean that we don’t need carbs anymore, we do, but not as much as at higher intensities. As discussed previously your body is a hybrid when it comes to fueling the muscles and the ratio of fat:carbs being utilized depends on intensity of physical activity, therefore your heart rate.

“Fat burns in a carbohydrate fire”, meaning that if carbohydrate stored as muscle glycogen runs low, the body will gradually lose its capacity to produce energy from fat.

If the athlete is behind the carbohydrate intake versus expenditure curve, catching up is difficult and may be accomplished only by slowing dramatically or stopping the exercise. 
Carbohydrate must be taken in right from the beginning.

I shared my personal experience with bonking and how it impacts the performance here: IRONMAN 70.3 Marbella, Spain. February 23, 2019

The highest rate at which an athlete can expand the energy is 1000 calories/hour. It is almost impossible to replace all of it during the exercise, therefore it is really important to eat enough carbohydrates in 24-48 hours prior to the event. If you did, you’ve got about 1500-2000 calories in form of carbohydrates stored in your body, which should last you for a good part of the race, depending on intensity and time exercising.

During 4-12 hours events:

1. Consume approximately 200-400 calories / hour equally distributed every 10-20 minutes.
2. Calories should be coming from carbohydrates, ideally in liquid form.

Formula:
min 0.25 – max 0.33 grams carbs per hour x body weight (lbs)
Or
min 1 calorie/hour x body weight (lbs)

Therefore 150 lb (68 kg) athlete should aim on consuming no less than 150 calories per hour just from carbohydrates)

In addition, taking in some protein could help to the onset of nervous system fatigue. But keep in mind that protein requires extra hydration for absorption and digestion. Too much of it can cause nausea.

Use the guidelines above as the starting point and experiment. Every body is different, therefore go and test things out yourself.

If you’re up to something like this – you’re crazy and I wish you good luck! Nutrition is critical for such events Recommendations are the same as for the previous section, but in addition the solid foods now become necessity. It may include bananas, cookies, jelly sandwiches, fruit juices etc. Foods with higher glycemic index should be chosen. Don’t forget the protein, especially branched-chain amino acids.

That’s all I had in regards to fueling during the exercise. I hope you learned something new and implementation of it will improve your performance. Below I also attached a “cheat sheet” to be used as a quick reference for Pre, During and Post race fueling.

In addition, I uploaded the Race Pace Predictor, Fueling & Bonking Calculator for cycling, made by FASTFITNESSTIPS. This is a great tool to use while planning your race fueling strategy. Here are the video instructions of how to use it: Fueling Science! How to pace your cycling to avoid bonking.

Fueling & Bonking CalculatorDownload

If you have anything to add or correct me, please don’t hesitate to do so. I welcome any constructive comments and looking to learn.

Take care and stay strong my friends!

oleksandr_tereshchuk
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5

Performance Oriented Hydration Guidelines for Athletes

Do you want to get the taste of every shade of pain? I’ve got a perfect recipe for you – get yourself dehydrated. All you need is to lose just 1%-2% worth of your body’s weight through the fluid loss. Here is how you do it: wake up early in the morning to get that 90 minutes bike ride done, before work or school. Have nothing besides a cup or two of coffee and jump straight on the trainer. I guarantee that your heart rate won’t go higher than zone 3-4, no matter how hard you push yourself. RPE of 3-4 will feel like 7-8, making every second of your workout count as you courageously suffer through it. Besides that, you might experience some of the following symptoms, but they most likely have nothing to do with you being dehydrated. Push harder!

  • Headache (wether changes)
  • Fatigue (don’t be lazy!)
  • Dizziness (thats ok, just don’t close your eyes)
  • Increased thirst (resist! less water = higher RPE)
  • Tachycardia (you won’t even feel it)
  • Weak pulse (don’t worry about that)
  • Chills/cold hands (put on an extra jacket)
  • Organ failure (people live even with one kidney)
  • Shrunken brain (less weight to carry)

Heat cramps, heat exhaustion, heatstroke – those are the things that will add more flavor to your experience of riding the paintrain. There are few tips on how to access those add on features and amplify your suffering:

  • Do some interval training outside, including extreme spikes in intensity or volume
  • Try exercising when sick. Disease and fewer is not an excuse to skip a workout
  • Put on as many clothes as you have. Let’s see how many cycling jerseys you’ve got in your closet
  • Neglect all the clues and heat-related illness signals your body sends you

Few more workouts like this and you begin questioning your abilities as an athlete and your existence on this planet overall. A little shit-talking voice in your head gets louder and louder, yelling at you to stop this suffer fest and quit the sport all together. Perfect! There are many other ways to get on the paintrain with a first-class seat, but I will not discuss all of them just yet. If it’s something that you’re specifically looking for, let me know and I will provide you with step-by-step instructions on how to obtain the ticket to the suffer-land for free.

Let’s get serious

Performance Hydration

Let’s talk first about why exactly is hydration so important?

I bet you heard a million times that making sure you are well hydrated with clean water is essential to your well-being. I’ll just refresh a few things in your memory in regards to why you need to drink water.

About 40 liters of water contains a 150 pounds human body. Every day you loose 2-3 liters of fluids. Your body doesn’t produce water and heavily rely on external sources. Without proper amount of water, your body fails to:

  • Transport fuel to your working muscles
  • Eliminate the byproducts of your trainings from your cells
  • Keeping you alive and not let you dies from overheating by cooling itself down.
  • Digest the foods you eat and convert them into the fuel for your next training sessions.
  • Keep your brain functioning, making you a bit smarter than your dog. Concentration is compromised.
  • Maintain the blood volume. The sweat that you loose during exercise comes out of your blood plasma. Loose too much sweat -> blood volume goes down -> performance decreases.

The list goes on and on, but the main point here is that WATER IS LIFE.

Dehydration

When endurance athlete “hits the wall” or getting “bonked”, running out of energy, he can grab a gel or coke and rapidly put that necessary calories into the engine. Up to a certain point dehydration is manageable and there no performance decline. However, if the athlete is getting dehydrated, there is no fast way to restore hydration status. When is too late? Over 2% of body’s mass lost through the fluids links to a low performance. Your main task as an athlete is to stay above 2% or 3% off for fluids lost during exercise. Its easy to miss the point of not coming back and once you’re in the hole of dehydration, you’re not coming out of it in a course of the event. Game is over! Or it for the least your performance is highly compromised.

A symptom of dehydration is often expressed as hunger. That sound weird, but it’s true. When people reach for carbohydrate rich foods, because they’re hungry in the pm its often the fact that they simply dehydrated. By retaining hydration status during the day, it get easier to manage portion control and quality of food consumed.

Hyponatremia

On the flip side is over-hydration problem – hyponatremia. A lot of athletes are over-hydrating lowering the body sodium levels to dangerously low levels. Your blood becomes thicker and saltier and you feel thirsty. If you drink a lot of water or a lot of low-sodium fluids you actually diluting your blood down. You hold about 32 oz (950 mL) of fluids in your stomach. Depending on your body size and exercise intensity it empties at a rate about 30-42 oz (890-1242 mL) per hour. If you drink too much, too fast, your stomach gets overfilled, having no choice, but make you vomit to remove the excess. Overdrinking can cause nausea.

Electrolytes

You noticed in the past that your sweat leaves white marks on your clothing. Sometimes less, sometimes more. With sweat you never loose just the water, but also electrolytes. Without those positively and negatively charged ions you won’t be able to contract your muscles properly, making your running form seem more like a butt injured bear running away from the hunter. Potassium, calcium, magnesium and sodium are the micronutrients that in proper combination allow your body to remain in homeostasis by maintaining the fluid balance. Sodium is predominant electrolyte so you mainly loose this important nutrient with your sweat.

Five main electrolytes inside your body

If you don’t replace the fluids and electrolytes lost, it will essentially pull a cascade of negative events that will make you a dehydrated bitch. Luckily for you, mother nature provided your body with reliable fluid level management feature – a thirst. When too much water leaves your cells – they shrink and your brain gets notified immediately. If you feel thirsty, you’re on your way to a suffer-land, sponsored by dehydration. Listen to your body and drink enough to satisfy thirst, not more or less.

Better Hydration = Better Performance

You may not feel thirsty during exercise, but you absolutely need to hydrate while you exercise. Plain water is the best! There are three kinds you are safe to go with:

  • Purified water. This water is free of contaminants and produced by deionization, distillation, reverse osmosis and carbon filtration.
  • Spring water. Spring water is the “natural” version of purified water. may have been disinfected, but most impurities and contaminants remain. In terms of quality, spring water is much closer to tap water than purified water.
  • Alkaline water. It’s less acidic than tap water, however there is little evidence that its healthier than regular tap water.

“Taste and temperature have no perceptible effect on fluid absorption”

Karel, L

Sports drinks

Hypertonics. They are the high-calorie sports drinks or simply soda. Drinking these is not optimal way to hydrate as your body has to move water out of the bloodstream into the gut to absorb the calories within the drink.

Isotonics or Hypotonics. This types of drinks are formulated to a concentration that is similar to your blood, which makes them a good hydration tools.

Coffee & Tea

Coffee is considered as probably harmless and possibly healthy. Just keep in mind that it’s a central nervous system stimulant so try not to over drink it.Commonly accepted safe dose of it is no more than 32 oz (946 ml) a day.

Tea also has caffeine in it, but way less than coffee. It is often praised for its health benefits and can help to fight free radicals, reduce the risk of heart related disease and even cancer. Herbal teas increase immunity, support weight loss, control appetite, promote better sleep and lower stress levels. It’s not a magic bullet, but if you get to pick between tea and coffee, I would go with the first one.

Juice, Energy drinks and Alcohol

Liquid produce is not healthier than whole, solid produce. Real juice, even with no added sugars is a very easy way to over-consume the calories, compared with eating whole foods. However it may come in handy after the intense workout, assisting in rehydration and delivering vitamins with minerals. To make it even a better post-workout option, add a tea spoon of pink Himalayan salt to make it more similar to rehydration sports drinks.

Energy drinks is a no-no! 5-hour Energy, NOS, Monster Energy, Red Bull, Rockstar etc. is a poison straight from a can. Sugar, enormous amount of calories and caffeine along with other stimulants will put you at risk of cardiac arrest. Save your heart and opt from such drinks, especially during the exercise.

There are no benefits to alcohol consumption. Sorry. The use of alcohol even in small amounts can negatively affect your hydration status, sleep, recovery, motivation and overall performance.Not to mention, it causes weight gain and weakens your immune system. If you are an athlete, especially during a competition season, do yourself a favor – stay away from alcohol.

Know your Sweat Rate

Everyone looses fluids differently, therefore to better understand how much you are sweating it’s important to calculate your sweat rate. Right before your next big workout, jump on scales and record your weight. When finished, re-weight yourself and calculate your sweat rate using the example of how to estimate the sweat rate for 150 lbs athlete after a 2 hour 30 minutes bike ride:

  • Pre-exercise weight: 150 lbs (68 kg)
  • Post-exercise weight: 148.5 lbs (67.3 kg)
  • Weight (fluids) loss: 1.5 lbs (0.7 kg) or 24.7 oz (700 mL)
  • Water consumed during exercise: 3 liters (100 oz)
  • Total Sweat Loss: 24.7 oz + 100 oz = 124.7 oz (3688 mL)
  • SWEAT RATE: 124.7 oz / 2.5 hours = 50 oz/hour (1480 mL/hour)

References:

HEALTHY PEE CHART [Digital image]. (2017, January 30). Retrieved February 3, 2019, from https://hydratem8.co.uk/wp-content/uploads/2017/01/healthy-pee-chart_03.png