[hlnx1]

You do not need a lab to keep an eye on hydration. A few easy checks give you a decent picture, especially in hot weather or heavy training blocks.

A practical combination:

• Morning body mass after the toilet: a drop of more than about 1% from your usual baseline can suggest you are under-hydrated
• Urine colour: pale straw is a good sign; dark yellow suggests drinking more (some supplements and vitamins change the colour)
• Thirst: being clearly thirsty first thing in the morning is a useful signal
• If two of the three point the same way, it is more likely to be meaningful

For context: hydration science for athletes.

Which of these checks do you use, if any?

[hlnx1]

To estimate sweat losses in a session: weigh yourself before and after (in minimal clothing, towelled dry), add the weight of any fluid you drank, and subtract any toilet stops.

Losing more than about 2% of body mass in a session is commonly linked with reduced endurance performance, especially in the heat.

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