Dehydration has a much greater negative affect on muscle cells than on fat cells.
Therefore, dehydration negatively effects strength and power very quickly while doing nothing to help lose fat. Those ten glasses of water need to be replaced daily, in addition to any lost during exercise. If you lose five pounds, you need to drink 10-15 glasses of water to replenish the fluid lost. It is impossible to drink enough immediately before competition, or during competition, to make up for being dehydrated. Clear, or pale, urine indicates adequate hydration while yellow urine indicates dehydration.