With the hottest part of summer here, staying hydrated is even more important. 
Dehydration can lead to vomiting, dizziness and palpitations. Even if you’re not out sweating in the sun, these tips from FitSugar will help you stay in top form.
1. Be sure to hydrate before you workout, but don’t chug before you jump on the treadmill. To avoid compromising your workout, sip on two to three cups starting 60 minutes prior to exercise.
2. Replace soda with sparkling water. Most flavored versions are calorie-free, and still have that refreshing bubbly taste.
3. Carry a reusable water bottle. Refilling a water bottle is cheaper and better for the environment, plus, you’re more likely to get all the liquid you need if it’s always on hand.
4. Keep track of your consumption. In normal healthy adults, usually drinking when thirsty is enough to stay hydrated. But when you’re sweating more than usual, it’s good to keep in mind that the recommended daily intake of liquids is 9 cups for women and 12.5 cups for men.
5. Hydrate at work. Even if you’re not out in the sun, it’s important to keep water at hand throughout the day. Plus, air conditioning can reduce the ambient humidity, making sticky days more bearable but also drying out your skin.
6. Make your own sports drink. Try out our easy electrolyte water recipe to naturally replace electrolytes.
7. Drink water on the plane. If you’re traveling by air, it’s also good to try to avoid caffeine and alcohol during the flight. The humidity on board an aircraft is super low, drying out our bodies faster.
8. Plan ahead when you set out for the day, whether you’re just running errands or going on a long hike. Water may seem cumbersome to carry around, but it’s more important to avoid dehydration.
9. Drink a glass of water before meals. Not only will you have plenty of H2O for proper digestion, you’ll be less likely to overeat.
10. Eat your water. Stock up on fresh fruits and veggies like watermelon, celery, lettuce, and cucumbers. Not only are they in season, they will keep your body hydrated.