It's hot outside, here is how to stay hydrated
Properly replenish electrolytes and h2o in your body after a sweaty workout sesh
Weight yourself before and after exercise. If you’re heading out for a long run or ride in the heat, a good thing to do to ensure proper hydration is to record your weight before and after you exercise. Any weight lost will be water that needs to be replaced. For every pound lost after your workout, drink 20-24 oz. of water or sports drink.
Start hydrating hours before you work out. According to the National Strength and Conditioning Association (NSCA), you should be consuming 17 to 20 oz. of water about two to three hours before you workout, then another seven to 10 oz. about 15 minutes before you exercise. This will allow for proper water absorption in your body so you’re hydrated enough for your workout.
Don’t get thirsty during your workout. If you feel thirsty, you’re already dehydrated. Ensure that doesn’t happen by drinking seven to 10 oz. of water every 10 to 20 min (or 28 to 40 oz. of water per hour of activity). Have a water bottle handy or wear a hydration belt or backpack if you’re out for a long run.
Don’t forget to replace electrolyte lost during your sweat sesh. If your activity is over an hour in duration or in extreme heat, drink a sports drink that contains electrolytes, such as sodium or potassium, to replenish electrolytes lost through sweat instead of water.