Posted May 08, 2007

Your exercise or running performance will decrease with as little as 2% dehydration. When you lose water, you will become thirsty, dizzy, weak, and feel some nausea. If you feel any of these you should immediately stop and drink water. If you continue exercise without refueling your liquids, you risk cramps, chills, and disorientation. In the worst case, a heat stroke could occur. A good test to see if you are hydrating properly is to weigh yourself before and after a run. Every pound you lose on the run you should refuel with 16 oz of water. You can also pay attention to the color of your urine. The goal is not to feel dehydrated, so drink up!

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