OK. Cute pics and double entendres aside here is the deal: Drink water until your pee is clear. JUST DO IT! A lot of people have trouble with this. Maybe you have a cup a joe in the morning and next thing you know it's lunch and you haven't had anything else to drink yet. You go to the restroom and notice your pee is bright yellow and maybe even smells like coffee. That's ALL BAD!! Water is important and I know I don't have to explain why but click here to see some things water does for your body. No water makes Jimmy a thirsty, brittle boned, squeaky jointed, low blood volume/high blood pressure, stoke prone boy. How much you ask? ENOUGH TO MAKE YOUR PEE CLEAR AND ENOUGH SO YOU ARE NOT THIRSTY.How easy is that? No math no statistics just simple observation. You want some math? OK. Next time you go out for a run weigh yourself (nekkid) before you go out. Don't drink water during the workout and weigh yourself when you get home (nekkid). How much weight did you lose? Divide that number by however many minutes you ran and shazaam! That is your sweat rate. That is the amount of water you should be taking in during exercise. If you are trying to stay hydrated you should never be thirsty and your pee should be clear. What else can I say? Don't be like these guys. Chill off the kool-aid and just drink the water my friends.