It has been one heck of a hot summer!
If you've never tried this before, try weighing yourself before and after your workout. It's a common practice in many sports that practice in the heat. This is a great way to ensure that you're replacing the fluid you're losing during your workout.
How much water do you need to drink based on how much weight you lost? Look at it this way. One 8oz glass of water weighs about 0.5 lbs. So if I lose 3 lbs during my workout then I want to try to drink at least 6 glasses of water in order to replace the fluids lost in my sweat.
Obviously, drinking water and staying hydrated is very important. Not just during your workouts but before and after so that you recover well and are going into the next workout well hydrated.
Hydration also does not just mean water. We need a lot of electrolytes in order to maintain fluid balance. Otherwise, we will just pee out all that extra fluid.
The best way to make sure you are getting adequate electrolytes is to eat a variety of colorful fruits and vegetables (potatoes, dairy, etc also have a lot). They are chocked full of many electrolytes, as well as other potent vitamins and anti-oxidants.
If you are even a little bit dehydrated, you will not feel your best and your performance can suffer. So definitely take a look at this during these hot summer months, and let us know if you have any specific hydration or nutrition related questions!