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Heat & Drought
Smart Hydration
Both too little and too much water are dangerous. Match fluids and electrolytes to sweat.
What to do
- 1Drink to thirst in steady sips, not huge gulps; pale-yellow urine is the goal.
- 2Add electrolytes (sodium/potassium) during heavy sweating or long exertion.
- 3Avoid relying on alcohol, energy drinks, or lots of caffeine in heat.
- 4Eat salty snacks if you're sweating a lot and drinking plenty.
- 5Watch for over-hydration (hyponatremia): nausea, headache, confusion from too much plain water.
Common mistakes to avoid
- Chugging only plain water during long efforts
- Waiting until you're very thirsty
- Ignoring electrolytes
Good to know
- If you're peeing clear and feel worse, you may need salt, not more water.
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