Ilana Katz,MS, RD, LD
Do not rely on thirst as an indicator of fluid needs. You should become accustomed to consuming fluids without feeling "thirsty". Enough fluid should be consumed before exercising so that your urine is a clear color. Dark urine is a sign that low-volume concentrated urine is being produced which suggests the body is retaining fluid because of underhydration. Fluid consumption is more likely to occur if it is available, therefore make sure you do not have to go looking for water on a training day or at an event. Some general guidelines: Before Training and Competition Drink adequate fluids the day before Drink at least 2 cups (17-20 ounces) of fluid 2 to 3 hours before exercise or competition
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