The simplest method of assessing hydration is by looking at the color of your urine. The appearance can vary depending on the body’s level of hydration. Dark yellow urine often indicates dehydration, while colorless urine reveals over-hydration. Staying within a light color will generally show you’re well hydrated. On hot days it is important to take proper hydration protocol before, during, and after exercise by following these suggested recommendations.
- Consume 17 to 20 fl. oz. of water or a sports drink 2 to 3 hours before exercises and 7 to 10 fl. oz. or water or sports drink 10 to 20 minutes before exercise.
- Consume 7 to 10 fl. oz. every 10 to 20 minutes during exercise.
- Drink about 25% to 50% more than sweat losses to ensure hydration 4 to 6 hours after exercise.
Following these suggested recommendations will ensure proper hydration and maintaining performance throughout your exercise.
Richard Martinez, M.A., A.T.C