Take 3 consecutive readings on each arm, preferably first thing of a morning under the following conditions.
Seated with 2mins of rest in that position before commencing the readings.
Before any food, drink or activity.
Breathe normally and avoid talking, these will affect your readings.
Prepare a clean, smooth, transparent and sealable jar with enough capacity to capture at least 500ml. You'll need to be able to see through it clearly.
Take your urine sample from the first bladder release of the morning.
Seal the sample in the jar and leave it to settle away from sunlight, unmoved, for 8–12 hrs.
Once 8–12 hrs have passed, carefully move the sample into good lighting against a solid, light-coloured backdrop.
Agitate the sample by swirling it like a wine connoisseur, and see what spins up from the bottom.
You are looking for sediment and mucus. This can look like dust or sand in the sample, blobs, cotton threads, chunks, cloud-like portions that don't allow you to see through the sample. Capture your observations in the fields below.
If you need assistance interpreting your urine sample, please record a clear video of the sample from resting to agitation against a clear sky, or bright white backdrop, and send to your coach. they will assist you.