Staying hydrated when it's hot outside is really important, especially for athletes. Here are some easy ways to make sure you're getting enough fluids:

1. Drink Before You Start:

Before you work out, it's a good idea to drink a lot of water. Try to have about 500-600 mL of water or a sports drink 2-3 hours before exercising. This helps your body be ready and stay cool while you’re active.

2. Stay Hydrated While Exercising:

• Drink Regularly: Make sure to drink water during your workout. A good rule to follow is to drink 200-300 mL every 15-20 minutes. But remember, everyone sweats differently, so listen to your body.
• Use Sports Drinks: If you're working out hard for over an hour, think about using sports drinks that have electrolytes. These drinks have important minerals like sodium and potassium, which help keep your body's fluids balanced and your muscles working well.

3. After You Exercise:

When you’re done working out, you should replace the fluids you lost. A good way to do this is to drink 1.5 times the amount of fluid you lost. For example, if you lost around 1 kg (which is about 1 L of sweat) during your workout, try to drink about 1.5 L to help your body recover.

4. Watch the Temperature:

Keep an eye on how hot it is outside and try to plan your workouts for the cooler times of day. This can help prevent you from getting too dehydrated or overheated.

5. Make a Personal Hydration Plan:

Think about things like your weight, how hard you’re working out, and the weather when you create a hydration plan just for you. Keeping track of what you drink can also help you stay on top of your hydration goals.

By following these tips, athletes can improve their performance while making sure they stay safe and hydrated, even when they're exercising a lot in hot weather.