Pre-hydration is key: It's essential to hydrate before you begin to feel thirsty or engage in any physical activity. For example, if you're planning to go for a run, drink a few glasses of water beforehand to stay ahead of dehydration.
Thirst signals dehydration: Feeling thirsty indicates your body is already behind on its fluid needs. You’ll need to catch up quickly by drinking more water.
Urine as an indicator: Proper hydration means urinating every 2–4 hours, with your urine being colorless or a very light yellow, similar to the color of hay. If your urine is darker, it’s time to increase your fluid intake.
Watch for late signs: Headaches and dizziness are advanced signs of dehydration. If you experience these symptoms, it’s critical to increase your water intake immediately.