During the hot days of summer, maintaining adequate hydration is essential to help regulate your body temperature, sustain your vital functions and regulate your metabolism.

Dehydration happens when the body loses more fluids than what’s being taken in. Through daily activities or during a vigorous workout, you may not realize how much fluid is lost through perspiration, urination and respiration. You can easily become dehydrated before any signs of thirst are apparent, and there are instances of being so dehydrated that the body cannot produce sweat.

Don’t underestimate the effects of dehydration: it can result in you feeling lightheaded and fatigued, disoriented and lethargic, as well as more serious problems like high blood pressure, fainting, stroke and even - death.

It’s recommended that during a workout, you should sip water regularly. Mountaineering or trekking at altitudes can present its own set of hydration challenges. Increase your fluid intake at higher altitude to compensate for exertion and aridity. The key is to drink before you’re thirsty: If you wait, you’re probably already dehydrated!

When you’re well-hydrated, you’ll feel and see it! Your urine will usually be light in color. A good rule is “drink ‘til your pee is clear and copious”. If your urine is a darker color, then you need to drink more.

So is water alone enough? That depends on many things like personal biology, food intake, exertion duration and other factors. Potassium, calcium, sodium and magnesium are all essential to maintain electrolyte balance. As they’re metabolized or depleted through fluid loss, they must be replenished. Drink and eat in ways that help you maintain your electrolyte balance. You may also consider using supplemental drink powders like Gatorade, GU Brew or others as a good source of minerals.

Can you drink too much? In rare cases – yes. This condition is called “water intoxication” or “dilutional hyponatremia” and can occur when water is consumed in large quantities without giving the body the proper nutrients it needs. While rare and usually restricted to frat hazing’s, endurance athletes can also be susceptible. The consequences can be mildly to severely unpleasant.

So drink up… but in moderation! Even though you may have to get up during the night, your body will appreciate your vigilance.

Now, go outside and play!