The warmer months are upon us, so staying hydrated is extra important.

And with all the different varieties of sports drinks on the market and new ones coming out all the time, how do you decide which one (if any) are right for you? While you don’t want to dehydrate your body during physical exercise, you also don’t want to drink unnecessary amounts of sugar or sodium.

Weighing yourself before and after physical activity is a good indication of fluid loss. For a pre-physical activity measurement, weigh yourself nude in the morning after using the bathroom. To ensure proper hydration, you can compare your weight after any physical activity.

Weight loss is highly likely due to dehydration, so drink enough fluid to replenish yourself. Another good indication of hydration is urine color. The lighter the color, the more hydrated you are.

So how do you know how much to drink before, during, and after physical activity?

Recommendations for liquid intake prior to physical activity are:

Before

•16 to 20 ounces of water or a sports beverage at least four hours before.

•8 to 12 ounces of water 10 to 15 minutes before you start.

During

•Choosing water or a sports beverage will depend on the length of physical activity.

•Drink 3 to 8 ounces of water for every 15 to 20 minutes of exercise for physical activity less than 60 minutes.

•If you plan on being active longer than one hour, drink 3 to 8 ounces of a sports drink every 15 to 20 minutes.

•Be sure to drink less than one quart/hour during physical activity.

After

•Check your body weight and monitor urine color to estimate hydration status.

•Drink 20 to 24 ounces of water or a sports drink for every pound lost during physical activity.

Choose a sports drink with 5 to 8 percent carbohydrates that includes electrolytes. For help picking out the correct sports drink, contact your local Hy-Vee dietitian.

Try this easy, fruit-infused water.

Cherry Limeade Infused Water

Serves 4 (8 oz each)

All you need

•6 to 8 mint leaves

•10 pitted cherries, cut in half

•1 Key lime, sliced thinly

•Ice

•1 liter water (still or sparkling)

All you do

1. Muddle mint leaves in bottom of pitcher.  Add pitted cherries, sliced lime, ice and water.

2. Let steep 30 minutes before serving.

Other infusion combinations include:

1. Cucumber, lemon and sliced gingerroot

2. Lime, orange and rosemary

3. Raspberries, mint and lime

Nutrition Facts per serving: 20 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 10mg sodium, 5g carbohydrate, 1g fiber, 3g sugar, 0g protein.

Source: adapted from www.infusedwaterrecipes.com

The information is not intended as medical advice. Please consult a medical professional for individual advice.