Things You Should Know Thursday: Stay Hydrated

Your body cools off by sweating, so as long as you remain hydrated, the body is able to cool itself off. When you become dehydrated, the problems start.

If the body can no longer cool itself it starts storing heat inside. The core temperature begins to rise and you put your internal organs and central nervous system at risk.

Signs of heat exhaustion are: general fatigue, weakness, nausea,dizziness, muscle cramps, and an increase in body temperature. Temperatures above 104, an inability to sweat, acute respiratory distress, and loss of consciousness can be signs of heat stroke, which is much more severe and can lead to death.

To maintain good hydration for a moderate summer workouts I recommend drinking 20 ounces of water two hours before exercise, at least 8 ounces of water shortly before getting out in the heat, and then a gulp every 15 to 20 minutes during exercise. Make sure to talk to your doctor about specific fluid intake when you exercise.

Last, take it easy. Allow for more breaks when exercising in the heat. Go into your workout expecting it not to be a day you hit your personal best. Listen to your body and know when it's time to go cool and rest indoors.