Dehydration occurs when your body is lacking sufficient levels of water. During exercise, your muscles generate heat and your body’s natural cooling response is to sweat. Drinking 16-20oz. of water 1-2 hours before exercise and 6-12oz every 10-15 minutes of exercise will help keep your body in a hydrated state. Water and sports beverages are ideal beverages during exercise. Some beverages containing caffeine and alcohol are dehydrating to the body and should be avoided during physical activity.

Key Takeaways:

• It is very important to avoid dehydration, so before an outdoor activity get at least 16 ounces of water in your system an hour or two before the activity.
• You need to know which beverages hydrate and which dehydrates. Water helps hydrate you whereas alcohol pulls water from the body.
• Increasing your fluid intake will make you much safer and allow you to have a much better time.

“The main way the body discards heat in warm weather is through sweat. As sweat evaporates, it cools the tissues beneath.”

Read more: https://my.clevelandclinic.org/health/treatments/9013-dehydration