Key Hydration Guidelines for Performance

Key Hydration Guidelines and the Urine Color Chart

Key Hydration Guidelines: Urine Color Chart

Use these key hydration guidelines because water is essential for regulating body temperature and good health, especially performance. Replenished water for well-being and performance throughout the day. Thirst is not a good indicator of hydration. The amount and timing of your water drinks during training and for target events is key. If thirsty, you are at least mildly dehydrated. Fatigue, heat intolerance, dizziness and seeing spots are symptoms of dehydration.

Don’t take water for granted – Key Hydration Guidelines

  1. Drink 4-8 oz every 15-20 minutes while exercising. This equals a 20 oz water bottle per hour during average temperatures.
  2. Drink one-half of your body weight (lbs) in ounces each day (if you weigh 140 lbs, drink 70 oz daily).
  3. Experiment by weighing yourself before and after endurance exercise to determine water loss. For every pound lost during extended exercise, that’s 16 oz water lost = 1 pint. Consider that sweaty clothes add weight.
  4. Start your day with 8-16 oz. of water or juices.
  5. Carry water with you during the day; keep sipping all day.
  6. Eat high water-content foods such as fruits, vegetables, soups, yogurt, etc.
  7. Monitor your urine color, volume, and frequency. Urine should be clear to pale yellow, significant in volume
  8. Urinate several times each day.
  9.  Avoid sugar drinks, caffeinated drinks and energy drinks