One easy way to tell if you are hydrating properly is to look at your urine color. Your urine should be a clear to pale yellow color, almost like a lemonade color, this is a sign of optimal hydration. You can add fluids into your daily life within the foods you eat. Fruits and veggies are a great source of water, along with minerals and vitamins.
It is very important to begin workouts in a well hydrated state. While it is important to hydrate before workouts it is also important to hydrate during and after being active. Having adequate hydration can help minimize injury and muscle cramps, it can also help recovery from training and competition happen quicker. .
There are many consequences to being dehydrated. Some consequences include Increased core temperature and heart rate, Decreased blood pressure, Nausea and vomiting, General feeling of fatigue, Headaches, and Muscle cramps.
You can also get water from other sources, such as smoothies, juice, sports drinks, and tea. If you do invest your hydration into these other drinks, you should be very careful about the calories some of the drinks may contain.
The easiest way to stay hydrated is to carry a water bottle everywhere you go and make sure to constantly drink it.