Hydration ensures that body chemistry works optimally. A lot of athletes don’t realize that their fluid intake not only influences energy levels and workout performance but also fat metabolism. The sensation of thirst is the last indication your body is dehydrated. By the time you feel thirsty, it’s often too late.
There use to be an old-school belief that urine color was a means of determining dehydration, and that “clear” urine means adequate fluid intake. However, this notion is false, and it has been debunked by well-controlled research. Urine color does not provide an accurate indicator of hydration status or fluid requirement.
As the warmer weather is fast approaching in North America, for optimum performance, the idea is to arrive at training fully hydrated and then to replace fluids as they are lost. It is difficult to determine if an athlete is drinking enough water to meet their requirements. During exercise, a good rule of thumb is to drink 8-ounces every fifteen minutes of exercise and to take in more if the climate is hot or humid.