Water to the rescue!
Vinata Shetty, solves your workout dilemmas
I’ ve been training for a 100-mile bike ride. How can I tell if I’m chronically dehydrated? Wilson S A, Nagpur
One of the best ways to check if you are dehydrated is to check the colour of your urine. It should be lightly coloured and the darker it is, the more likely that you are dehydrated.
There are other physical symptoms as well, that can indicate dehydration like excessive thirst, feeling fatigued, muscle cramping, lack of concentration, headaches etc. Any endurance event will require adequate hydration status.
The weather conditions (humidity, heat) will just up the requirement so it’s important to be optimally hydrated. You can also check the amount of water lost by weighing in before and after your training.
The general hydration recommendation is about 500-750 ml, a couple of hours prior to the event and about 500-750 ml every hour or so, during the event and needn’t be consumed at one go.
Break it down into a few sips or as required. Post event, check the difference in weight and consume about 500 ml of water for every pound lost.