A new study found that fluid loss for men in a 102-mile cycling event ranged from 1.3 to 3.3 gallons. So there's no blanket hydration advice. Instead, look for these signs of chronic dehydration, says Rob Pickels of the CU Sports Medicine and Performance Center:

Elevated pulse
If it's 15 to 20 beats per minute higher than usual, your heart is compensating for reduced blood volume by beating faster.

Swimming head
If you get dizzy standing up, blood isn't reaching your brain fast enough. Low blood volume is to blame.

Saggy skin
Pinch the skin on the back of your hand for a few seconds. If you're hydrated, it'll snap back immediately. If you're not, it'll be slower.


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