Staying hydrated during warm weather is crucial for maintaining peak performance and preventing heat-related illnesses like heat exhaustion or heat stroke.

Before Exercise
Pre-hydrate early: Drink 16–20 ounces of water or electrolyte solution 2 to 3 hours before activity, followed by another 8 ounces 20 to 30 minutes before starting.

During Exercise
Drink regularly: Consume 7–10 ounces of fluid every 10 to 20 minutes during physical activity.

Replace electrolytes: For intense workouts or practice lasting longer than 60 minutes, switch from plain water to a sports drink containing sodium and carbohydrates to restore lost minerals and sustain energy.

Rest in cool areas: Take advantage of water breaks to rest in shaded or air-conditioned areas to lower core body temperature.

After Exercise
Rehydrate fully: Drink 16–24 ounces of fluid for every pound of body weight lost through sweat.

Avoid sugary or dehydrating drinks: Skip soda and high-sugar energy drinks as these can trigger energy crashes or speed up fluid loss.

Eat water-dense foods: Supplement fluid intake with fruits and vegetables high in water and electrolytes, such as watermelon, oranges, cucumbers, and berries.