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Besides being risky and causing serious physical side effects, dehydration drains your body of its energy.
Dr. White, Gatorade Sports Science Institute senior scientist, advises using the color of your urine to measure your hydration. “If your urine is really dark, like apple juice, you are dehydrated,” she says. “If it’s light like lemonade, you’re hydrated. If it’s clear, you’re over-hydrated. You want it to be a very light yellow color.”