As the temperature heats up this summer more workouts, team practice and sports are conducted outdoors. Preventing dehydration by drinking sufficient liquids is the best well to deal with the summer heat. It is essential to be aware of the signs of dehydration.

These are early warning signs of dehydration:

**  Clumsiness, stumbling,excessive sweating.   

**  Cessation of sweating (no sweating).

**  Fatigue, headache, nausea, or dizziness.

                             Thirst is a sure sign that the body is already dehydrated.

                            Replace water lost during a workout by drinking water before,

                                      during and after working out.

** When working in the heat, drink 1 cup (8 ounces) of water every 15–20 minutes.

** This translates to ¾–1 quart (24–32 ounces) per hour.

** Drinking at shorter intervals is more effective than drinking large amounts infrequently.

Do not drink more than 48 oz (1½ quarts) per hour! Drinking too much water or other fluids (sports drinks, energy drinks, etc.) can cause a medical emergency because the concentration of salt in the blood becomes too low.

Source: Exercise Testing and Prescription 4th Edition, by David C. Nieman, DrPH, FACSM

Department Health and Human Services, 

Centers for Disease Control and Prevention, 

National Institute for Occupational Safety and Health