If you take part in any sort of physical activity, proper hydration is extremely important. Even if you are already careful about the amount of water you are drinking, performing activities in high temperatures or at higher elevations means that you should drink more water. The facts about dehydration and the importance of keeping yourself properly hydrated at all times are outlined below. Dehydration Defined Dehydration is not just a loss of water and other fluids. Your body's fluid content includes many different important nutrients, including blood salts and potassium, which allow you to function at a high level. These nutrients need to be brought to vital areas such as your kidneys, your heart, and your brain in order for the body to continue functioning. If you don't get proper hydration, that means that you are sweating out these vital nutrients. In turn, neither your body nor your mind will operate at peak efficiency until you rehydrate. The body's first indication of dehydration is a dry mouth. If you notice that you are thirsty, that means you're already dehydrated and need to drink more water. How the Body Protects Itself The body does its best to maintain a constant temperature of 37 degrees Celsius (98.6 degrees Fahrenheit) by producing sweat when the temperature gets higher. This sweat cools a person down, but also draws precious fluids out of the body, meaning that you need to drink more water to stay healthy. You can maintain proper hydration by drinking before you begin your physical activity. Try to drink at least 600 milliliters (or 20 fluid ounces) of water about two hours before you begin your exercise. Fifteen minutes before you begin, you should drink another 500 milliliters (or 16 fluid ounces). You should also drink regularly when you can, aiming for 100-150 milliliters (3-5 fluid ounces) every 15 minutes. Water versus Other Drinks Never consume alcohol as a form of hydration. Doing so can cause serious health problems. Sugary drinks such as cola, lemonade, and caffeinated beverages can hydrate you, but can also cause the body to take longer to absorb fluids, making them less than ideal. The least expensive and most effective ways to stay hydrated is to drink more water. Water is very effective when it comes to replenishing lost fluids and also costs very little if anything. It can be easily stored in a sports bottle and is the most accessible drink, available almost everywhere. Most fitness centers and gyms will have a water fountain for customers to use and most workplaces will have a water cooler so that can fill up and hydrate regularly throughout the day. If you drink more water before exercising or competing in an athletic event, you may also find that your overall performance is greatly improved. Water provides you with all the hydration you need to stay healthy, especially when the temperatures start to climb. With all the advances in dietary technology out there, scientists have yet to find anything as efficient, cost-friendly, and effective as a simple bottle of water.