If your urine is usually colorless or light yellow, you are most likely well hydrated. Dark yellow or amber-colored urine can be a sign of dehydration. There are no exact rules for how much water to drink while exercising, because everyone is different.

You need to consider factors including your sweat rate, the heat and humidity in your environment, your clothing, and how long and hard you are exercising.

You may need to stay better hydrated if you have certain medical conditions, such as diabetes, heart disease, and cystic fibrosis. Some medications can act as diuretics, causing the body to lose more fluid.

The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:. Athletes may want to measure how much fluid they lose during exercise to get a more specific measurement of how much water to drink 16 to 24 ounces of water for every pound of body weight lost.

For most people, water is all that is needed to stay hydrated. However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful.

The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time. Choose a sports drink wisely. They are often high in calories from added sugar and may contain high levels of sodium.

Also, check the serving size. One bottle may contain several servings. If you drink the entire bottle, you may need to double or triple the amounts given on the nutrition facts label. Some sports drinks contain caffeine.

If you consume a sports drink that contains caffeine, be careful not to add too much caffeine to your diet. Caffeine may cause a diuretic effect on your body. This means that you may have to urinate more often. Sugary drinks, such as juice and soda, are not healthy options for staying hydrated.

Dehydration happens when you lose more fluid than you drink. Dehydration can range from mild to severe. Symptoms of dehydration can include the following:. Symptoms of severe dehydration can include mental confusion, weakness, and loss of consciousness.

You should get emergency medical attention immediately if you have any of these symptoms. There are 3 stages of heat illness:. Symptoms of heat cramps include painful muscle spasms in the legs, stomach, arms, or back.

Symptoms of heat exhaustion are more serious. They can include faint or weak feelings, nausea, headache, fast heartbeat, and low blood pressure.

The most serious heat-related illness is heatstroke. Symptoms can include high body temperature higher than °F , fast heartbeat, flushed skin, fast breathing, and possibly even confusion or delirium, loss of consciousness, or seizures.

You should get emergency medical attention immediately if you experience any of the symptoms of heatstroke.

Untreated heatstroke can lead to death. This depends on your body and the kind of activity you are doing. Talk to your family doctor if you have questions about the right amount of water to drink while exercising.

You should see a doctor immediately if you have symptoms of dehydration, heat exhaustion, or heatstroke. You should also see a doctor if you have symptoms of a rare condition called hyponatremia. These include confusion, headache, vomiting, and swelling of the hands and feet.

American Council on Exercise: Healthy Hydration. American Heart Association: Staying Hydrated — Staying Healthy. National Institutes of Health, MedlinePlus: Dehydration. Last Updated: June 2, This information provides a general overview and may not apply to everyone.

Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Before beginning an exercise routine, you should talk to your family doctor. Ask your doctor about how much exercise…. Exercise is powerful medicine.

Exercise is an important part of a healthy lifestyle. Exercise prevents health problems, builds strength,…. Communicate this with your trainer, your workout buddy, or even program reminders in your mobile device. Doing this will help you avoid some of the serious side effects that are associated with dehydration.

Not taking the necessary steps to refuel your body with the proper amounts of water can cause dehydration. It can lead to a decrease in stamina, headaches, low blood pressure, exhaustion, problems with your urine, or even worse.

According to this source , chronic dehydration can even lead to organ problems, like kidney stones. Taking your physical health seriously is an essential mindset for maintaining your long-term fitness goals. Always discuss your fitness and hydration goals with your physician before beginning any new routine.

During our workout sessions it becomes doubly important. Understanding the importance of hydration might help convince you to take the steps needed to drink more water. Remember, the more hydrated you are the better your performance will be. Looking for more resources to help your fitness goals?

Check out these additional tips on positive nutrition habits that will help you feel great! Close menu.

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Become a Distributor Become an Installer. Log in. Instagram Facebook YouTube Twitter TikTok LinkedIn. Sign up and save Entice customers to sign up for your mailing list with discounts or exclusive offers. Enter your email Subscribe. Water Keeps You Fueled So You Can Keep Going Keep in mind, taking the time to hydrate frequently does have noticeable effects to your body.

Other Beverages Can Dehydrate You Alcoholic beverages and sodas can actually work against your body and dehydrate you, forcing your body to work harder when you do exercise. Dehydration Can Cause Serious Side Effects Not taking the necessary steps to refuel your body with the proper amounts of water can cause dehydration.