How can you be sure you're getting enough H20 throughout your workout? Learn the secrets of good hydration:

Drink before you're thirsty. Your body needs plenty of water to keep cool even under normal circumstances, and you could easily suffer heat exhaustion or heat stroke if you don't get enough during hot weather or strenuous exercise. Worse yet, by the time your brain tells you you're parched, you may already be dehydrated. Be sure you're getting your fill by sipping beverages all day long. If you never feel thirsty, it's likely you're getting enough.

Replace every ounce you lose. If you weigh yourself before and after exercise, you'll discover roughly how much fluid you've lost. By drinking 16 ounces (two cups) of liquid for every pound you've lost, you'll avoid post-workout dehydration.

Pee light, feel right. A person who drinks the right amount of fluids typically produces a lot of light-colored urine. Some drugs and vitamins can affect the color of urine, however, so frequent bathroom trips and the large volumes of urine are the good indicators of hydration. If you're making plenty of pit stops, be sure to keep drinking to replenish those fluids.

Drink up while you shape up. The American Running Association offers a hydration tip that can be applied to any aerobic activity: Drink four to eight ounces of water 15 to 30 minutes before your workout, the same amount every 15 minutes during your activity and no less than eight ounces after your workout. Dehydration is often to blame for muscle cramps.

"What should I drink?"

Water is the drink of choice for workouts of an hour or less. Save the ice water for splashing your face in the locker room. Drinking water at room temperature is easier, so you'll be more likely to gulp down more of what you need.

Sports drinks and diluted fruit juices are your best bets after a workout of more than an hour. According to the American Running Association (ARA), these liquids, which contain carbohydrates, are absorbed more easily than water and help replenish your body's energy stores. Stick with drinks that have a carbohydrate concentration no higher than six percent (that's about 14 grams of carbohydrate per eight-ounce serving). Sports drinks, such as Gatorade and Powerade, fit the bill as is, but mix juice with water (half and half), or your body will have a more difficult time absorbing the fluid, warns the ARA.

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