When it comes to summertime heat, it’s not only uncomfortable, but it can lead to dehydration especially during an intense workout. Combating the heat is important, but how do you do it? Consider these tips for staying hydrated no matter how hot the summer sun gets.

#1: If you are doing short duration workouts, such as a workout under an hour, with a low to moderate level of intensity, you’ll want to stick with water as your hydration source. You’ll need to drink before and after your workout, but also take breaks every 10 to 15 minutes for another drink when you are in the heat.

#2: When you are exercising at a high intensity level or you are exercising for more than 60 minutes, you need more than just water due to the depletion of electrolytes. In these situations, it’s necessary to up your water consumption and to drink a sports drink that has a high level of electrolytes in it. You don’t want it to have more than 8 percent carbs, though.

#3: Increase your fruit intake during these hot months. Getting five to six cups of fruits and vegetables a day can help you to stay hydrated.

#4: Avoid drinks that can worsen dehydration such as coffee and tea. These work as a diuretic, which means they pull water out of the body’s cells.

#5:  Be aware of your current state. If your urine is darker yellow, this indicates dehydration. If you are thirsty, you are already dehydrated. You’ll also want to notice sweet levels. If you are not sweating, you are dehydrated.

Taking extra time to ensure you are hydrated before and after your workout not only helps you to feel better, but it makes your fitness routine effective. On the other hand, if you are dehydrated, any good you are doing in your workout is minimized by the effects of dehydration.