Analyzing Mid-Run Hydration and Dehydration Indicators

Monitoring thirst levels is crucial as it is a lagging sign of dehydration, indicating the need to stay ahead of thirst by drinking water throughout the day. Feeling thirsty often suggests the need to increase hydration. Additionally, paying attention to urine color and frequency is essential, aiming for a balance between too dark or infrequent and overly clear and frequent. Over-hydration can lead to hyponatremia, which results from excessive water intake flushing out essential minerals. Symptoms like headaches, nausea, and fatigue alongside clear urine signal potential over-hydration. Healthy kidney function allows processing about one liter of fluid per hour, preventing the risks of over-hydrating.