hydration

Most people already know to gulp down water after exercising, but it's also important to make sure you're hydrated both before and during your workout. Not being hydrated can cause dizziness, headaches, fatigue, and cramps, as well as muscles that feel like lead. But heading into your workout well hydrated can make you feel stronger and more alert, and since your heart doesn't have to work as hard to pump oxygenated blood to your muscles, you're able to exercise longer. Here are some basic guidelines on how much water you need to perform your best and prevent dehydration.

• Before: Drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.
• During: Sip six ounces of water every 15 minutes (eight ounces if exercising in extreme heat or you're sweating buckets). If you're working out for longer than an hour or in excessive heat, then sip Smartwater or a sports drink like Gatorade to replenish lost electrolytes.
• After: Weigh yourself before and after your workout. For every pound of water weight lost, replace it by drinking 16 to 20 ounces of water or sports drink. Another good way to monitor that you've gotten enough water is in the ladies room. If you have a large amount of light-colored urine, then you're hydrated. If it's dark, then you'll know you need to drink more before, during, and after your workout.

You definitely don't want to overdo it with nature's beverage. Although rare, there is such a think as overhydration, a condition called hyponatremia where sodium levels in the blood become diluted and fall dangerously low. You'll know you're drinking too much water if you find you've gained weight when weighing yourself after a workout.

If you're training for a marathon or other long race, there are many things to think about: your training schedule, your race-day outfit, which shoes are right for you. Your hydration habits also need to be closely examined, says fitness expert and Pear Sports coach Matt Fitzgerald, author of The New Rules of Marathon and Half-Marathon Nutrition. Contrary to what many runners believe, drinking too much can hinder — not help — your run.

How have runners been hydrating wrong? "In the bad old days, a lot advice that runners got was to drink as much as possible, or to drink in order to completely offset sweat losses when doing long runs," Matt explains. "That turns out to be bad advice."

Research has shown that drinking more than your body needs doesn't help you, and in fact can hurt your race, Matt tells us. "When you force yourself to drink more than you're thirsty for or are comfortable drinking, you don't get any more benefit than you would than if you just drank by thirst or by comfort. In fact, the only change that can happen is that you have a much bigger risk of gastrointestinal distress," he says.

His advice: be mindful of your thirst and hydration needs, but don't force it. "Go ahead and trust your body's signals. That way you'll get as much fluid as your body can actually use and you won't increase the risk of having your whole run ruined by GI distress," he says. And come race day, don't try to stave off dehydration by drinking a lot before the race. "Human beings are not camels," Matt says. "If we drink more than our bodies actually need at that moment, we just end up going to the bathroom." If you want to avoid the long pre-race Porta Potty line or losing precious minutes relieving yourself during the race, stick to drinking just enough water to have to go to the bathroom once in the morning (after your initial wake-up bathroom trip) — about 15-20 ounces of fluid for most people, Matt advises.

If you've been working out in the sweltering heat, you probably don't need us to remind you to drink water to keep from becoming dehydrated. But knowing just how much and when you should drink can help you stay on track with your workout. Here are some tips and tricks to stay hydrated while you sweat it out in the heat.

Keep it cold: If you're going on a long run, you can end up with a warm drink long before you've reached the end of your route. To keep your water cool and refreshing throughout the miles, bring along one of these insulated water bottles that keep water cold in the heat, or try this trick: stash your water bottles along your route in a well-hidden place.

Know how much to drink: Not drinking enough water while you work out in the heat can have dangerous consequences, but so can drinking too much — overhydrating can lead to a serious complication called hyponatremia, or lack of sodium in your body (while it's not common, make sure you know the signs of hyponatremia). General guidelines suggest that you drink six to eight ounces of water or sports drink every 15 to 20 minutes during exercise, especially in the heat.

Hydrate before: Take it from someone who's used to grueling workouts in the sun: Olympic beach volleyball player Kerri Walsh. She recommends you drink enough water the day before an intense workout or race in the heat so you can perform at your best. "If you are not prepared, you cannot work out intensely," Kerri says.

Staying hydrated is essential to our bodies in order to perform all their necessary functions, but it's especially important for exercise and weight loss. Studies have shown that dehydrated people do fewer reps and tire more quickly because not having enough water lowers the hormone levels necessary for building muscles. Sipping on water also fills your belly, which can help you consume fewer calories. Aside from drinking enough water, the temperature of nature's beverage also matters.

On a recent episode of Extreme Makeover Weight Loss Edition, fitness trainer Chris Powell shared an excellent tip. He said to drink cold water to hydrate your body, but opt for warm water in order to stay full and help with weight loss.

While drinking a glass of cold water burns more calories than one at room temperature, it's only about eight calories, so it's not exactly a weight-loss miracle. Even though cold and warm water are equally hydrating, the idea behind drinking cold water is that since it's so cool and refreshing, it's more satisfying after a workout, so you're likely to drink more, which makes for more effective hydration.

Drinking a glass of warm or even hot water before a meal can make you feel fuller quicker, so you'll end up consuming less food. Actually, when you're feeling like snacking, sipping a glass of water first is a good habit to get into since dehydration symptoms like low energy, dizziness, and headaches are often mistaken for hunger. Drinking 16 ounces of water before meals has also been proven to help with weight loss, so there's another reason to keep that reusable bottle filled.

The beauty of the reusable water bottle is that it's just that — reusable. You can repeatedly head to the water cooler or faucet to fill 'er up, but when your bottle continually stays wet, you know what that means? Yep, bacteria loves a moist, dark environment. Along with your dinner dishes, it's good to get in the habit of cleaning your bottle every night, or at least every few days. Here are some ways you can get rid of the germies and grime.

Throw it in the dishwasher: Some bottles are dishwasher-safe, so check the bottom of your bottle or the brand's website to make sure. Kleen Kanteen Classic stainless steel bottles are dishwasher safe, as well as some products from Nalgene, although it's recommended to clean SIGG water bottles by hand.

Wash it with warm soapy water: Pour out any leftover liquid, add a few drops of dishwashing soap and some warm water, screw on the top and shake for a minute or so. It's smart to invest in a bottle brush like this so you can scrub deep inside your bottle, especially if it has a narrow mouth. Thoroughly clean the cap and straw as well and allow to airdry overnight.

Keep reading to hear a few more cleaning methods.

Colder Winter months can sometimes make you neglect your daily water intake. You might assume you need less water than you do during Summer because you don't feel parched and aren't sweating like you do in warmer weather. Not true! Here are three reasons to keep your water cup filled during Winter.

Hydrate Despite the Chill
You need to drink the same amount of water year round — and maybe even more in the Winter. Even though it feels like you aren't sweating as much as you do during the Summer, your body still loses a lot of water during the Winter from day-to-day activities like breathing, staying warm, and urinating. Read more on calculating your recommended daily water intake here.

Winter activities like skiing, sledding, and even snowball fights can also lead to dehydration. Know the signs of dehydration so you can respond accordingly. If you are experiencing dizziness, headaches, constipation, or dark eye circles, quickly guzzle up some water.

H20 Beauty
Dry, nippy weather can leave skin cracked and flaky, but water does promote skin circulation and can help plump up your skin. While applying a hydrating moisturizer can help make skin smooth and supple, adequate water consumption is key for flake-free skin.

Keep reading for the health reasons to keep water handy in Winter.

It doesn't matter if I'm in a power cycling class or walking on a treadmill, the smaller the water bottle, the less water I drink. Similar to tricking your mind to eat less by using smaller plates, I guess the effect is the same with bottle size. Don't be fooled by a small bottle. Here's how to make sure you're drinking enough water while working out.

• Drink up before you work out. One to two hours before you hit the gym, you should be drinking 15 to 20 ounces of water (one cup = eight fluid ounces) — roughly an ounce of water for every 10 pounds of body weight. Then 15 minutes before you work out, you should drink between eight and 10 ounces of water . . . I know this seems like a lot, so potty breaks are understandable!
• Forget about the size of your bottle. If you love using your small water bottle at the gym, you'll also need to love trips to the water fountain as well. During your workout, you should be drinking another eight ounces every 15 minutes to keep yourself hydrated. Being well hydrated helps to keep you energy levels up, even when lifting weights. If at any point you feel thirsty, you're already dehydrated — so make sure to drink up. And don't forget that water bottles come in all shapes and sizes! Here are some of my snazzy top picks.

Keep reading for another important tip.

Given this Summer heat, it's likely you don't need anyone telling you to drink more water. But here's a quick reminder of all the benefits of H2O.

Proper hydration is always important, but this is especially true before you exercise. Studies have shown that dehydrated people do fewer reps and tire more quickly. Sounds obvious, but the reason why it happens is interesting: dehydration lowers the hormone levels necessary for building muscles. So make sure you drink enough — find out just how much water you should be drinking here.

Another reason why you should keep that water bottle handy: people who drink enough water end up eating fewer calories than those who don't. If you're looking to quench your thirst, opting for water is better than drinking high-calorie (and high fructose corn syrup laden) sodas. Think diet soda is a good water substitute? Think again — studies have found that people who drink diet sodas actually weigh more — and have waistlines that are 70 percent larger — than those who don't. So reach for the water, and drink up!