The best way to stay hydrated during exercise in the heat is by prioritizing drinking fluids before, during, and after your workout, aiming for frequent sips rather than large gulps.
Here’s how:
• Start Hydrated: Drink 15-20 ounces of water 1-2 hours before starting your workout.
• Pre-Workout Boost: Have another 8-10 ounces of water 15 minutes before you begin, according to a blog post from Certify Fit.
• During Exercise: Drink 7-10 ounces of fluid every 10-20 minutes in small sips, even if you don't feel thirsty
• Longer workouts: For workouts longer than 45-60 minutes, consider using a carbohydrate-electrolyte drink, which provides hydration, electrolytes, and carbohydrates.
Here are some other guidelines to go by:
• Adjust the amount and frequency based on your sweat rate and the intensity of your activity.
• Replace any fluids lost through sweat by drinking 16-24 ounces of after exercise.
Sports drinks or electrolyte tablets can help replenish electrolytes lost through sweat.
Continue to drink fluids with meals to ensure adequate hydration after your workout.
• Monitor Urine Color: Pale yellow urine generally indicates good hydration
• Avoid Alcohol: Alcohol can be dehydrating and should be avoided during or after exercise.
• Be Mindful of Symptoms: Pay attention to signs of dehydration, such as excessive thirst, dizziness, or fatigue, and adjust your hydration accordingly.

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