In El Paso’s hot, dry heat the dangers of dehydration should be a concern even while performing minimal exercise. Symptoms of dehydration are feeling dizziness, lethargy, and muscle cramping. Plus, you may be doing more damage than good if you don’t hydrate properly.Experts say your muscles won’t work as well, you won’t feel as sharp mentally, and you’ll get cramps sooner.

Many people like to use sports drinks during a workout, but that’s generally not necessary unless you’re working out for an extended period.People who are working out for less than an hour at a time can get everything they need with just water.

So how much water should you drink before, during, and after a workout? First, make sure you’re well hydrated to begin with. Drink fluids throughout the day before you exercise. Then follow this formula:

• One to two hours before your workout, drink 15 to 20 ounces of water

• 15 minutes before you begin, drink between 8 and 10 ounces of water

• During your workout, drink another 8 ounces every 15 minutes.

You may need to drink more if you’re sweating heavily, especially if you’re exercising outdoors in very hot weather.

Experts also recommend that you weigh yourself before and after any type of exercise. For every pound lost, replace it with 16 to 20 ounces of fluid. If you lose weight during the workout, drink a bit more next time.

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