Final answer:
During exercise in hot weather, it is recommended to drink water every 15 to 20 minutes to avoid dehydration. Water balance is vital for bodily functions, and the kidneys adjust urine output to conserve water under such conditions. Clear urine is an indication of good hydration.
Step-by-step explanation:
While there is no one-size-fits-all recommendation, it is commonly advised to drink water every 15 to 20 minutes during exercise in hot weather. During moderate activity, 8 ounces (about 250 mL) roughly every 15 minutes can help maintain hydration. It's important to listen to your body's signals and adjust as needed.
Water is critical for regulating body temperature, especially during exercise in hot weather. Sweating is a key way the body cools itself, but this also results in fluid loss. To prevent dehydration, which can lead to decreased performance and even heat-related illnesses, replenishing these lost fluids is essential. Drinking fluids before you're thirsty ensures continuous hydration, as thirst is already a sign of dehydration. Clear urine is a good indicator that you're well-hydrated.
Urine output increases soon after drinking water, typically within 5 to 30 minutes. On hot days and when exercising, the kidneys conserve water to prevent dehydration, resulting in less frequent urination and darker urine. Therefore, consistent water intake is necessary to support the kidneys and other bodily functions during exertion in heat.