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Hydration 101



The summer’s hottest days are typically in July and August. When you’re out training in the hot sun, it’s crucial to drink enough fluids and replace all your lost sweat. Otherwise, dehydration is a real possibility. Ron DeAngelo, a certified athletic trainer and director of the UPMC Sports Performance Program, offers his tips on what you need to know about hydration in this infographic.

To learn more check out the UPMC Sports Performance Program. If you’d like to schedule an appointment or evaluation with one of our sports performance specialists, call 412-432-3871.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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  1. Gravatar
    Mark July 24, 2015 at 12:57 pm

    I am not sure I agree entirely with the urine color thing because I have always drank a lot of water as well as real sports drinks like gator aid and cytomax and would most often have clear urine, that was till I became older and started taking centrum silver and now it is fairly yellow, on your chart it would look about like the third from the left end. I read a few years ago that this could happen when taking supplements, what have you seen and heard. Mark

  2. Gravatar
    Kelly July 24, 2015 at 2:14 pm

    UPMC Sports Performance, Ron DeAngelo, director of the UPMC Sports Performance Program, is not going to post articles that have no validity. You can pretty much follow what he has in this article. Everyone is going to have an opinion. Listen to the experts.

  3. Gravatar
    Devon July 24, 2015 at 5:22 pm


    That's a fair point, as supplementation and medication can change urine colour. As a general rule however, the chart holds true.

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