If you want to find out whether your body is hydrated enough or dehydrated, examine the color of your pee.
If the color of your pee is:
- TRANSPARENT: Your body is far from dehydration. In fact, there’s a great chance that you are over-hydrated. In the worst cases, this condition can be fatal. If you are experiencing confusion, nausea, or lethargy, seek medical advice.
- PALE YELLOW TO LIGHT CARAMEL: Your body is well hydrated.
- PINK: Did you eat beets in the last two days? If not, seek medical advice.
- DARK YELLOW TO LIGHT BROWN: Your body is dehydrated. You should sip some fluids and relax. If you have a fever, an acute headache, or notice abdominal pain, seek medical advice.
How do you calculate how much water you’ve lost during a running session?
- First, weigh yourself naked just before a run.
- Don’t drink anything while running, and when you return home, strip down again and step on the scale.
- Subtract the second number from the first. One pound equals 16 oz. of water, so for every pound you lose, you should drink that much liquid while running.
If you weighed 150.0 pounds before the run and 148.2 pounds after the run, then you have lost 1.8 pounds. This multiplied by 16 equals 28.8 oz., meaning you should drink 28.8 oz. of water to substitute the fluid you have lost.