Checking to see if your body is well hydrated is easy just look at your urine. If urine is pale yellow in color, fluids would appear to be adequate. If urine is dark yellow or appears concentrated, more fluids are needed, she said. Eight to 12 cups of fluid are recommended each day to replenish essential body fluids. Water is recommended as a majority of the fluid replacement because it is readily absorbed.
Cool water is preferred because it is absorbed more readily than warm, hot or ice water.
Higgins suggests that only half of the amounts of these beverages be counted towards total fluid replacement. Sports beverages may be helpful to some athletes who are exercising more than one hour and in need of quick energy, but Higgins recommends diluting them with an equal part of water to help replenish fluids and reduce calories. Sugary beverages like sports drinks or carbonated beverages can add unnecessary calories, she cautioned. Replenishing fluids is recommended for everyone. Before working in the heat, exercising or participating in athletics, Higgins recommends drinking 14-22 ounces of cool water.