Answer:
Drink a cup of water about 4 hours before you exercise.
Have another half-cup of water every 10 to 15 minutes while you're exercising.
Drink water after you're done. If your body is producing plenty of light-colored urine, that's a good sign.
Explanation:
Johns Hopkins has the following advice for avoiding dehydration and heat stroke: You should drink plenty of fluids, especially when working or playing in the sun. Water and sports drinks are acceptable. Caffeinated tea, coffee and soda, as well as alcohol, should be avoided because they speed up dehydration.
