NUQ2 · Questionnaire · about 3 minutes

Hydration habits and sweat rate

Sweat rates between athletes differ by a factor of three or more, so 'drink eight glasses' is a guess about someone else. This audits your habits, then hands you the one measurement that replaces the guess.

All questionnaires

A yellow squeeze bottle lying in the grass beside a goal netPhoto by Maximilian Müller on Unsplash

01 / 08

On this device only

Morning

Your first urine of the morning is usually…

A crude but real signal: urine concentrates as plasma osmolality rises and vasopressin tells the kidney to hold water.

Keys 1–3 to answer

Keep going

The other five

A salmon fillet on quinoa beside roasted broccoli and sweet potato, on an orange table

Q13 min

Fuelling habits self-audit

Breakfast, the pre-practice window, carbohydrate around sessions, and how protein is spread across the day.

Start

A yellow and blue volleyball resting on an indoor court line

Q32 min

Tournament readiness checklist

The night before, the pre-match meal, food between matches, fluids, nothing new, and the meal after the last game.

Start

Water poured over ground coffee in a paper filter, in low light

Q43 min

Sleep and caffeine

Sleep opportunity, how long it takes to fall asleep, and where your caffeine comes from and when.

Start

Clear soft-gel capsules scattered on a white surface

Q52 min

Supplement readiness check

Is it needed, is food doing the job, is the batch third-party tested, and does an adult who can help know about it.

Start

Seared fish and greens in a creamy sauce in a cast-iron pan

Q65 min

Energy availability warning signs

A screening aid adapted from the LEAF-Q, plus the warning signs in the IOC's 2023 REDs consensus. It routes to a clinician; it never diagnoses.

Start