Not drinking enough H2O before a morning run, sweating a ton at the gym, forgetting a water bottle to sip during spin class, and steamy temps are SUREFIRE ways to put us on a path to dehydration DOOM!  Staying hydrated while exercising is important because of the added sweat loss.  Throw back some water wile working can also help us fight fatigue and prolong endurance.

  1. DRINK!  Shoot to sip 7 to 10 onces of fluid every 10 to 20 minutes during exercise to stay properly hydrated.  "It's most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water," CamelBak hydration advisor, Doug Casa says.
  2. Sip on sports drinks or coconut water.  When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate the amount of water in the body.
  3. Turn to Fruit.  Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refueling during an intense workout.
  4. Weigh yourself.  Jump on the scale before and after exercise.  For each pound lost during activity, drink an additional 16 ounces of fluid.  If your body weight change is 3% or more, you may be experiencing a BIG amount of dehydration.
  5. Take a look at Toilet.  If you are taking mid-set break to hit the potty, check on the color of your urine to make sure you are staying hydrated.  When hydrated, urine should be pale yellow in color.