When you’re exercising in the summer, you will almost certainly sweat a lot. This is the body’s way of cooling itself off, and it’s normal. It can even help us lose weight. But it also means we’re losing water. If we don’t replace it, we could become dehydrated.

That’s why it’s so important to drink plenty of water in the summer, especially when we’re exercising. Becoming dehydrated increases our risk of heat cramps, heat exhaustion, and heat stroke. Here are some tips for staying hydrated during summer workouts:

* Stay away from caffeinated, carbonated and alcoholic beverages. They are very dehydrating.

* Drink plenty of water every day. While there is some debate over whether we really need eight glasses, it is a good idea to drink at least a few glasses of water each day even if you’re not exercising. It helps wash toxins out of your system and aids in building new cells, and it will keep you from being dehydrated when you start working out.

* Always keep water nearby when you’re working out. Drink it throughout your workout, even if you are not thirsty. A good rule of thumb is 16 ounces an hour when you’re doing an intense workout in hot weather.

* If you’re participating in really strenuous activity, or you work out for more than an hour at a time, drink a sports drink with a good electrolyte balance. This will replace the sodium and other vital nutrients that you lose through heavy sweating.

* Eat more fruits and vegetables. These are good for you in a number of ways, one of which is keeping you hydrated.

* If you’re not sure whether or not you’re getting enough water, check your urine. If it’s dark in color, you need to drink more.

Hydration is always important to your health, but it becomes even more crucial when you’re working up a sweat. Watching your water intake is essential. While it is possible to drink too much water, it is hard to do when you’re exercising in the summer heat. So keep the water handy, and drink it liberally.

Protecting Yourself From the Sun

Protecting our skin is very important when we’re exercising outdoors. Sunburns can really put a damper on our workout efforts, and they can cause premature aging and skin cancer. But they are entirely preventable with a small amount of planning. Here are some tips:

* Stay in the shade when possible. Not only will this protect you from the sun, it will also keep you from getting so hot.

* Wear a good sweatproof sunscreen with an SPF of 15 or higher. It only takes a few minutes to put it on before you go out, and it keeps you from having to worry about getting burned.

* Make sure you’re completely covered. Areas that are often forgotten or not covered well when it comes to sunscreen include the ears, neck, and the portion of the scalp that is exposed by the part of your hair. Our lips need sunscreen too, so invest in a good lip balm or lipstick with sun protection in it.

* Don’t underestimate the power of the sun. Being out for as little as 30 minutes without sunscreen can produce a burn, especially if you have fair skin. It’s better to be safe than sorry.
* Be sure to wear sunscreen when you’re in the water. You might not be able to feel a burn as easily there, but it’s actually easier to get burned. The water reflects the sun onto your skin, intensifying its effects.

Getting a small amount of sun each day is good for us, because it causes our bodies to produce vitamin D. But too much sun will cause a sunburn, which is the result of our skin’s natural defenses against damage from solar rays. It is unsightly, painful, and potentially dangerous. Protecting our skin from the sun is easy, and it can make our summer much more enjoyable.