Drink half of your bodyweight in ounces of water a day (especially if you’re active in extreme conditions)
Drink sixteen ounces of water when you wake up in the morning
· Keep a fluid bottle with you all day so you will be reminded to hydrate
· Drink at least 8 ounces of water at every meal
· Two hours before workouts or competition drink sixteen ounces of water or a sports drink if you’re prone to cramping
· Weigh yourself before and after exercise (In doing so, you need to replenish the fluid levels you lost during the exercise bout)
· Last but not least…make sure urine color is clear or light yellow. If darker, you need to continue to hydrate before performing
Training in hot weather is not always pleasant, but it’s necessary for several individuals. Embrace the challenge and remember to prepare your body accordingly. Train smart and hydrate, hydrate, hydrate.