There’s no way around The Rules of Staying Hydrated. If you’re athletic, you need to know how to keep your body hydrated and recognize signs of trouble.
Here are the 7 most important rules of staying hydrated by Benjamin Choi, M.D, a renowned Cornell urologist. With hot, sweaty weather on its way, it’s vital to stay on top of what your body needs.
Know that you’re usually dehydrated
Under-hydration is a huge problem, especially if you train intensely. Many studies have shown that before starting a game, even elite athletes can be under-hydrated.
Drink every 15 minutes while working out
One of the rules of staying hydrated means drinking about 64oz—two liters—a day. Even if you don’t sweat a lot, if you do intense training you should drink an additional 4–6oz of water every 15 minutes of your workout.
Determine what your pee is telling you
Your urine should always be pale yellow. If during or after a workout you’re not peeing a lot—young guys urinate about six times a day on average, usually every three to four hours—or your pee is dark yellow, you’re not properly hydrated.
Extra protein is OK if you’re hydrated
I’m not against supplementing with protein, but guys who are athletic should know that excess protein can put a significant load on their kidneys if they’re dehydrated.