Staying hydrated is extremely important, particularly in the summer when the weather is warmer. Here are a few things to keep in mind if you are spending time being physically active outdoors. Being in a hot environment causes the body to increase sweat production Sweating actually helps the body stay cool, but sweating can also make you more susceptible to dehydration. Sweat loss varies from person to person, which means that we all require a slightly different amount of water and electrolytes to stay hydrated. You can retain water during exercise by drinking 3-8 fluid ounces of water every 15-20 minutes when exercising for less than 60 minutes. But be sure to not drink more than 1 quart of water for each hour that you exercise. One way to measure how hydrated you are is to check the color of your urine. Refer to the link below for more tips on staying hydrated before, during, and after exercise.
Remember to set a goal of 64 ounces of water per day regardless of activity level to stay hydrated and to keep your body working .