1. Weigh yourself before and after practices and games. The difference in body weight represents the amount of fluid you need to drink. One pound of weight lost during activity is equivalent to approximately 16 ounces of fluid.
2. Monitor your urine color. GSSI senior scientist Dr. Kim White says a dark urine color, similar to apple juice, means you’re dehydrated. If your urine is light, like lemonade, you’re hydrated, and if it’s clear, you’re over hydrated. Very light yellow is ideal.