Whats the ideal frequency for taking a drink during a long ride to maintain optimal hydration? Should I aim to drink a certain amount at regular intervals, such as every 10-15 miles or every 30 minutes, or is it better to drink as needed based on individual factors like temperature, humidity, and exertion level? Are there any specific hydration strategies that have been proven to be most effective for endurance cycling, or is it more of a trial-and-error approach? Additionally, how can I gauge my hydration levels during a ride to ensure Im staying on top of it, and what are the warning signs of dehydration that I should be looking out for?