Hydration!

Hydration is important to maximize performance during training and maintain body temperature. Adults need approximately 2-3 liters of fluid every day, and active individuals may need extra fluid to replace fluid lost through sweating (Practice-Based Evidence in Nutrition, 2008).

Signs of dehydration include:
thirst
dizziness
lightheadedness
muscle cramps
headache
tiredness
chills

Staying hydrated is also important in order to rule out dehydration if you are experiencing any of the above symptoms during training. Other causes may be poor nutrition or over training.

Stay hydrated by drinking water from a water bottle that indicates fluid volume. This way, you will know how much fluid you drank during the day. Also, monitoring the colour of your urine is a good indicator of hydration. If you are well hydrated, your urine will be pale yellow to nearly clear. Urine that is dark yellow or amber is a sign that you may need to drink more water.

Caution: drinking heavy amounts of water in combination with heavy sweating during exercise may lead to OVER hydration, which is dangerous. For exercise in extreme temperatures, intense activity, activity lasting longer than an hour or with excessive sweating, consider a sports drink for hydration during exercise to maintain safe electrolyte levels.