Outdoor summer exercise offers the body a great workout. Almost without exception, any exercise will work up a sweat. This is natural and normal; the body’s way of cooling off. It’s the way we get rid of toxins and it can even be helpful in losing weight. However, whenever we sweat, our body is losing water, and if it’s not replaced, we can become dehydrated.

Some people, especially those who don’t exercise very often, as well as children, pregnant women and seniors, tend to forget they’re losing water when they’re moving about in the heat. Too many people don’t recognize their need for fluids until they feel thirsty. Unfortunately, not everyone experiences thirst when they are becoming dehydrated, which makes it important to drink fluids liberally, whether you’re feeling thirsty or not.

Remember always to drink water as often as possible during the summer. This is even more important if you’re exercising. Dehydration increases the risk of heat cramps, heat exhaustion and heat stroke.

Keep these tips in mind for avoiding dehydration:

• Avoid beverages that are carbonated, and those which contain caffeine or alcohol. Many people don’t realize that these drinks will actually dehydrate them, and mistakenly think that as long as they’ve been drinking anything, they will stay hydrated.
• Water is best. Drink plenty of it everyday even if you’re not exercising. There always seems to be ongoing debate about how much water is important to drink each day - but the answer really isn’t important. What matters is getting in several good sized glasses of water throughout the day. More, if you exercise or work out regularly. Not only does it hydrate your body, but it washes toxins from the body, helps to regenerate new cells, and during a workout, it will ensure that you don’t become dehydrated.
• Keep it nearby. Get in the habit of having water on hand at all times. When you work out, bring some along and drink it as often as possible, even if you aren’t thirsty. Most people will agree that drinking 16 ounces of water each hour during your workout will keep you hydrated and replenish the fluids that are so important.
• Sports Drinks can be beneficial. Especially if you’re working out really hard, or doing even mild to moderate exercise for more than an hour at a time. Strenuous activity drains the sodium from your body. Heavy sweating flushes important nutrients out as well. If you decide to drink a sports drink, be sure it’s one with a good electrolyte balance.
• Include lots of fruits and vegetables in your diet. Eat them raw if possible, which is the best way to retain their nutrients. Also, they contain important juices and fluids which help to keep your body hydrated.
• Check your urine. Dark urine is always a sign that you aren’t getting enough water. If you notice yours is strong in color or odor, you need to drink more water.

Keeping your body hydrated is very important. When you participate in any activity or work out and work up a sweat, it’s absolutely essential. Don’t depend on your sense of thirst to let you know when you need water. Keep it handy and drink it often throughout your day and during your workout.