You know how essential water is — in fact, your body can use more than a quart of water (four cups) during an hour of summer exercise? Remember these tips to stay hydrated:

Sip early and often. It’s important to drink water even before you start exercising — about 17-20 ounces in the two hours before a workout. Continue to refresh during an activity session. That means keeping a water bottle nearby and aiming to drink 7-10 ounces every 10-20 minutes. For snacks, choose hydrating foods such as melon, citrus fruits, and celery.

Learn what affects fluid loss. Apart from temperature, other conditions influence the likelihood of dehydration.

Know dehydration signals. Signs you need more water include thirst, dark-colored urine, and feeling tired or dizzy. If this happens, take a break and drink up. Think slow and steady … chugging water can upset your stomach.

Are you drinking enough water?
Benefits of water consumption are outlined in CDC Website. Can take a few items from their list: 

  • Keep your temperature normal
  • Lubricate and cushion joints
  • Protect your spinal cord and other sensitive tissues


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