In the past few years there have been too many stories of athletes exercising in the heat and getting extremely sick.
But why does this happen?
With prolonged exercise in the heat, sweat losses making up just 2% of your body weight can impair athletic performance and temperature regulation.
Staying hydrated is extremely important for many reasons; one important part is that it helps regulate body temperature. As for working out, you won’t be able to exercise as hard or as long if you’re dehydrated.
Its really easy to downplay the importance and necessity of water since its free and abundant in most places (in Western society).
You should be drinking 14 – 22 (~2-3 glasses) ounces of fluid about 2 hours before exercise. And also drinking 6 – 12 ounces (~1 glass) every 15 – 20 minutes during exercise to replace sweat losses.
Also, drink 24 ounces of fluid for every pound of bodyweight lost after exercise. If you will be exercising in hot conditions, its wise to weigh yourself (with minimal clothing) before exercise and then again after exercise, and then re-hydrate using your post-exercise weight and the guidelines above.
Hydrate in cold weather too. The way our body conserves heat during cold weather training leaves us open to dehydration.
The human body has developed through millions of years of evolution, but its not a perfect machine. When our body needs water we wont feel it immediately, which is why you should drink water according to a time schedule rather than how thirsty you feel.
So hydrate yourself. And bring water everywhere.
In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before