Hot Hot Hot Water Water Water

How are you enjoying the weather we've been having in Ontario?! For those in other parts of the world, it has been stellar hot here, 40 degrees celsius and I have been loving it, but with hot weather comes the need to hydrate, hydrate, and if you are exercising outside, hydrate some more.

So here are some tips to surviving the heat.
* Drink more water during the day, before you exercise, pre-hydrate
* Take more water, or money if you will be near stores, then you think you will need. It is recommended that you drink a water bottle every hour, so when it is hot plan to drink 1.5 to 2 bottles.
* The other option to point 2 is to plan your route around a community centre or some other building with a water fountain so you can re-fill your bottles.
* If you like cold beverages put your bottles in the freezer half-full the night before you exercise. Then top them up with water before you head out to exercise.
* I prefer drinking water that is the same temperature as me to keep my temperature constant rather than drinking cold water.
* Take a bottle with an electrolyte drink or electrolyte supplement of some sort such as e-Load Discs, especially if you sweat a lot and notice white marks on your helmet straps or hat.
* Drink more water than you normally do after you are done exercising, especially if you feel a headache coming on.
leave your wrists exposed and turned in to the wind, or blow on them to cool yourself down.

Hope some of these tips help.