Monitoring hydration levels during exercise is essential for maintaining peak performance and avoiding dehydration. One effective method is to assess urine color; pale yellow indicates adequate hydration. Recording fluid intake before, during, and after workouts is crucial, aiming for roughly 500-700 ml of water per hour during intense activity. Weighing oneself before and after exercise can help identify fluid losses; a significant drop suggests dehydration. Incorporating electrolyte-rich drinks in prolonged sessions is beneficial. Ultimately, maintaining hydration supports energy levels and enhances overall athletic performance.