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You can become dehydrated before you actually thirsty. That is one reason why athletes drink according to a schedule. 500 ml liquid a few hours before exercise, 20 minutes before exercise is 250 ml. A few sips every 15 minutes during exercise to prevent excessive moisture loss. One way to check your fluid balance is the color of your urine to look. “People who optimally hydrated urinate every hour or every two hours,” said Luigi Gratton, MD, MPH, clinical physician at the University of California at Los Angeles (UCLA) *. “And the color of the urine should be pale yellow or clear,” says Gratton. “A dark color usually means that the urine more concentrated. An indication that you should increase your fluid intake. “Note on other signs and symptoms of dehydration during exercise, such as muscle cramps or headaches. Even if you only on weekends sport is enough liquid a must for a healthy, functioning body. If you think you drink less than you should then flavored water might want to enter the intake.