MADISON- The word dehydration can put fear into any athlete. No matter if you are a recreational type athlete or a competitive junkie, taking precautions to ward off any of the devastating symptoms of being dehydrated can make a huge difference in the success rate of any athletic endeavor.

The average high temperature in North Alabama among the three traditional summer months of June, July and August is 90 degrees. Mix that temperature with what is the usual sticky, high Alabama humidity and you have a possible waiting medical catastrophe- the worst being a heatstroke.

Good hydration for any physical activity, especially during the heated summer months, means getting the correct amount of water before, during and after exercise or activity. Water has a marvelous effect on the body and within the inner-workings of the human body. Not only does water transport necessary nutrients to keep the body healthy, but water also regulates body temperature and lubricates your joints.

“How much you drink during exercise depends on several factors, including how much you sweat, the intensity and duration of the exercise and the weather conditions,” said Julia Donovan of Fleet Feet Huntsville, which educates athletes across the immediate area through numerous training programs. “A general rule of thumb is to drink 4-8 ounces of water every 20 minutes during a workout.”

Runners are usually the ones who endure vigorous and prolonged physical activity more than any others, although cycling, golf and tennis can also be included in the realm of physical activities, which can cause dehydration. Sweating will cause the loss of fluid and electrolytes, which in turn cause dehydration. Many athletes are fooled by dehydration as it can cause mental misbalance as well as physical dysfunction.

Donovan warns runners to be on the look out of the symptoms of dehydration- fatigue, dizziness and confusion.

“If you don’t have a running route with regular water stops, it’s a good idea to carry a handheld water bottle,” said Donovan. “If you are running long distances, prone to cramps or a heavy sweater, you can add an electrolyte supplement to your water. Electrolytes like sodium, potassium, magnesium and calcium help maintain your body’s fluid balance.”

Before any type of heat influenced exercise, especially outdoors during the hot months of the year, it’s best to begin fluid intake prior to the exercise event. Drink water during the exercise and complete the event with water after the exercise is complete. Generally, the longer you exercise, the more water you will need. “Some people need more than others,” added Donovan. “Everyone is different, so it’s best to experiment and find out what works best for you.”

The best way to make sure you’re staying properly hydrated and following the expert guidelines is to check your urine. If yours is colorless or light yellow, you are likely to be well-hydrated. A dark yellow or amber in color urine can be a huge indication of dehydration. A lengthy state of being dehydrated can lead to urinary and kidney problems. The situation can be handled each time you exercise by following the guidelines put forth by exercise experts.

“One helpful tip I try to remember is to drink half of your body weight in ounces each day,” added Donovan. “If you exercise early in the morning, set a glass of water on your bedside table at night and drink that water when you first awake.”