know the color of your urine and its implication

VERY  CLEAR URINE,

like water - Overhydration,
you are completely
washing out all of your body's electrolytes.
Electrolytes are your sodium, potassium,
magnesium, calcium, glucose.. If you wash
out your electrolytes completely, you will
tire out and cramps. People have the wrong
notion that overhydration will prevent cramps
where in fact it can cause it if done too much.
This is the reason why athletes drink sports energy drink
because these are full of electrolytes. If you
drink too much water you are flushing electrolytes
out of your body.

LIGHT TO MODERATE YELLOW -

This is the normal baseline. This where we want
you to be. Not too much hydrated and not too dehydrated.
Electrolytes are normals.

DARK TO VERY DARK YELLOW - This is a warning sign of dehydration. If you are taking
protein shakes plus multiple vitamins your kidneys are
overworking. Without water your body will get water
from your blood. It will pull out all the water in your body,
from your cells including your muscle cells and it will
cause cramps. And when your water in your body is gone
there's nothing to flush your toxics and lactic acids in your
in your arm and leg muscles thus you will cramps.