A person can determine if he is dehydrated by looking at his urine. Urine that is gold or deep yellow is an indication of dehydration, and the person should drink more water. While exercising, 8 ounces of water should be consumed every 15 minutes.
Athletes should consume at least two-thirds of their body weight in ounces to stay hydrated. To avoid an uncomfortable feeling, drink 4 ounces at a time instead of a full 8 ounces.Learn more about Nutritional Amounts & Limits