During the hot days of summer, staying hydrated is important. And some doctors recommend the average person drink at least two quarts of water a day. But depending on the temperatures outside, you may need even more than that. If you took your workout outside like these runners, you may need more than the recommended 64 ounces of liquids a day. "They tend to not really appreciate how much fluid they'll lose through sweating and how they need to be very deliberate in putting back those fluids," National Institute for Athletic Health & Performance Dr. Michael Bergeron said. Bergeron works with athletes to determine a person's peak performance level. He says paying attention to your body can clue you in when you need more fluids. "One of the key things with people staying hydrated is that they lose a lot more sweat then they realize," Bergeron said. The more you exercise outside on a hot day, the more fluids you're going to lose so staying hydrated with water or a sports drink is your best option. "One of the key ingredients in sports drinks is carbohydrates. The carbohydrates provides energy for you," Bergeron said. And adding energy may be needed if you're breaking a sweat. "If you don't have the opportunity to eat well and you're competing or working for long periods of time and don't have the chance to have a meal or food intake, then a sports drink plays a big role in providing energy for you," Bergeron said. But once you get hydrated, there are other things that help you stay hydrated. "You need to go into it well rested. Being sleep deprived or overtired can make you vulnerable to the heat. You need to go into the activity well hydrated, eating the right foods, having a good breakfast. All the right things that help you tolerate any kind of exercise scenario," Bergeron said. But for those who aren't working up a sweat, 32 ounces of fluids might be just what you need. "Now, if you're not doing very much exercise and just recreational then it probably doesn't matter that you don't keep up totally with sweat losses," Bergeron said. Still, for everyone spending time outside in the summer, the advice is the same. "Not too hard, not too long, stay well hydrated, give yourself breaks, stay in the shade as often as you can. All of it that makes sense," Bergeron said. If you feel dizzy, nauseous, have a headache, chills or feel tingling around the neck area, those are signs you've gotten too much sun and should find some shade or head indoors. Courtney Zieller |