With the hot weather now approaching (at least for us in the northern hemisphere) the importance of proper hydration cannot be forgotten.

As a base, you should be drinking half your weight in ounces. So if you weigh 150 lbs, then you should be drinking at least 75 oz of water per day. If you're active then that number will obviously go up. If the weather is hot then you'll also benefit from drinking ice cold water for this will help lower your body temperature.

Generally, the more calories you burn during your day, the more water you need to drink. If you're exercising outside then you want to ensure that you are rehydrating yourself with water at least every 15-20 minutes.

A good rule of thumb is that if you're thirsty then it's too late - your body is already slightly dehydrated. If your lips are chapped, mouth and throat dry, or even a slight headache, then these are also signs that you haven't had enough water.

Hydration Help

With exercise in the heat comes a substantial amount of sweat. This is your body's way of keeping you cool. However, the more sweat you lose, the more electrolytes (and water) you also lose. Electrolytes such as sodium, potassium, and chloride are all "perspired" away in hot conditions. That's why your skin is salty when it's sweaty.

So it's also important to replenish these lost electrolytes. Normally, commercial sports drinks are consumed to help replenish these electrolytes as well as depleted sugar stores but my issue with these drinks is that contain nasty food dyes and colourings that don't do your body good.

Instead try this delicious and quenching "natural sports drink" from my boo
k Eating for Energy:

500 ml water or coconut water (coconut water is nature's sports drink)
Juice of 1 lime
Juice of 1 lemon
4-5 tbsp of maple syrup
Pinch of sea salt

* Combine all these ingredients and enjoy!

This natural energy and electrolyte replenisher will keep you exercising longer and recovering quicker from your outdoor workouts - especially in hot conditions.

Author's Bio: 

Nutrition Expert, Yuri Elkaim and his groundbreaking raw food book, Eating for Energy, have helped thousands of people in over 80 countries regain control of their health and weight. Watch his new You Tube Video and discover a delicious GREEN smoothie recipe that will keep you energized and nourished. For more on his revolutionary healthy eating book visit http://www.EatingforEnergy.ca.