How can I tell if I am dehydrated?

One of the easiest tools to use is the color of your urine. If you are well hydrated your urine will be almost clear or pale yellow. If you are dehydrated it will be darker. Think of lemonade and apple juice. Your target is lemonade. You can also practice pre- and post-training weighing, if you have that available to you, to see how much fluid you lost during training.

To figure out if you're dehydrated, there is a simple test you can do called the pinch test. In this video, fitness expert Heidi Powell explains the pinch test, and how much water you should be drinking daily based on your individual size and weight.