1. Ensure you're hydrated before you train, meaning your urine is clear, and you are not experiencing thirst (by the time you're thirsty you're already dehydrated)
2. Weigh yourself before exercise without cloths
3. Perform a 60 minute moderate to vigorous workout then weigh yourself immediately after without cloths. The weight lost is the amount of water weight you can expect to lose per hour of training in a hot environment. BE CAREFUL... DO NOT TRAIN IN EXTREME HOT AND HUMID ENVIRONMENTS check weather, and heat advisories.
4. Divide pounds of water you lost by your pre-exercise weight. For example 2 divided by 180= .01111 (1%). This will tell what percentage of your body weight you lost from water. A loss of MORE than 2% indicates you were dehydrated prior to exercising.
(a) A weight lost of more than 2% of your body weight indicates that you were dehydrated before you began training
(b) Drink 24 ounces for every 1 pound of water weight lost (accounts for urine loss)
(c) Improper dehydration while dangerous also negatively impacts performance