The best way to tell if you are hydrated is by observing the amount of and color of your urine. Urination should be frequent throughout the day and it should be clear in color.

If your urine is dark and very yellow, you need more fluids. In fact, a 154 – pound athlete exercising one hour per day, may need as much as 3 to 4 liters (quarts) of fluids per day to meet his or her needs.

Your fluid intake should come from a combination of water, sport drinks, 100% fruit juices, milk, and other nutrient dense beverages. Carbohydrate rich foods are also good sources of fluids. For every one gram of carbohydrate stored in the body, 3 to 4 grams of water are stored that are readily available for essential body processes.