How can endurance athletes ensure they are adequately hydrated?
To ensure adequate hydration for endurance athletes, follow these guidelines:

1. Pre-hydration: Start hydrating well before your workout or competition. Drink water or a sports drink at least 2-3 hours before your activity to ensure you start with an optimal hydration level.

2. During activity: Monitor your body's hydration levels by tracking urine color and frequency. Urine should be a pale yellow color, and you should be urinating at least every 2-3 hours. Drink water or a sports drink with electrolytes during your activity, aiming for 150-200 milliliters (5-7 ounces) every 15-20 minutes.
Endurance athletes should focus on staying consistently hydrated throughout their training regimen and events. It's essential to drink water or sports drinks before, during, and after exercise to replace the fluids lost through sweat. Pay attention to your body's thirst signals, but also consider factors such as temperature, humidity, and the intensity of the workout to adjust your hydration needs.