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Exercise and hydration in summer

Summer heat and very, very thirsty. So you're in the office by exercising your fingers on the keyboard, you need to hydrate. And if you exercise outdoors, imagine ... you need to be more so with a water bottle in his hand.

The problem is that many people, even some experienced athletes, they know well hydrated. That's why I want to here some tips to do it the right way and can perform at their best:

Find out how much water you drink. Get on the scales before and after exercise to see how much weight you lose body water and how much to replace.

Attention to moisture. If you live somewhere very humid and hot, you need to drink more water to recover the extra sweat evaporates.
Drink water before exercise. Usually, you walk a little dehydrated in the summer, so before you start running is best done with a little water in the body. Do not expect to sweat for hydrated.

Drink water during exercise. As you have to replace the same amount of fluid you lose in sweat. But as drinking plenty of water front can be counterproductive, drink small sips every 10 to 20 minutes while you run.

Drink water after exercising. After the commotion, nothing better than a drink rich in minerals and electrolytes (fresh and not too sweet). If all you have pure water, add a little salt.

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