“Staying hydrated is fundamentally important to a successful summer exercise regimen, in fact, for any activity,” says Survivor consultant Adrian Cohen, MD, of Neutral Bay, Australia. As the medical advisor for many reality shows, including Survivor and Eco Challenge, Cohen has seen firsthand the havoc that dehydration can wreak on performers and performance. “Whilst we tend to focus on hard, sweaty workouts and long jogging sessions, even a brisk walk or a scratch basketball game in the hotter weather puts demands on the human body, and without the ‘fuel’ (water) the engine runs dry,” says Cohen, author of several books including Survivor First Aid.

Successful, balanced hydration starts with prepping yourself for exercising in the heat, says New York City- based sports medicine expert Lewis G. Maharam, MD. “Take 10 days to two weeks to get used to hot weather, building workout intensity and duration gradually,” he says. Engage in higher-intensity activities during cooler morning hours and do easier work during the heat of the afternoon, he suggests.

It is important to choose the correct balance of not only the correct amount of fluids, but also the type of fluids. Drinking 64 oz. of water and sports drinks fortified with electrolytes will ensure that your sodium levels are kept at normal levels. Drinking too much water can create a condition called hyponatremia, which occurs when sodium levels drop too low. If you are not running a race, “the rule of thumb is to drink 8 ounces of a sport drink or water possibly every 20 minutes,” New York City- based sports medicine expert Lewis G. Maharam, MD, who advises the ING New York Marathon. No more, no less. “If you are exercising less than 40 minutes, water is fine, but for anything over 40 minutes, you want a sports drink that has sugar or salt in it because this helps you increase the fluid that goes into the body. Most sports drinks contain the equivalent of an “active pump” that gets more water into the body faster than the unassisted process – simple diffusion of water – would have.

Keeping these tips in mind will assist you in reaching your fitness goals – and keep you hydrated along the way.

1. Get good gear. The clothes and shoes you wear on race day are essential to your success. Make sure your shoes are up to the challenge and practice prior to race day in the gear you plan to wear so you don’t have any surprises.

2. Hydration is important before, during and after the actual race. If you wait until you feel thirsty to drink, that means you are already dehydrated. Start hydrating at least two days prior to your run, drinking at least 8 glasses of water or sports drink a day.

3. During long runs (3 miles +), it is especially important to drink roughly 20 ounces of water for every one hour of exercise. Electrolyte drinks are also recommended. Electrolyte drinks alleviate muscle cramping and help keep your endurance levels up as you run.

4. Warming up is key to a successful run. Slowly jog or briskly walk for 5 to 10 minutes prior to a race.

5. Don’t stretch cold muscles! Stretching cold muscles can lead to injury if done incorrectly. For best results, warm up for 5 to 10 minutes then stretch for 15 to 20 minutes.

6. Keeping good posture is key to avoiding aches and pains during and after your run. While running, you should be able to connect a line from your ear to your shoulder, from your shoulder to your hip, and from your hip to your ankle.

7. While running, keep your arms bent at a 90 degree angle, making sure to push back with your elbows, not straightening your arms. Your thumbs should sweep your hip bones at the bottom of every stride.

8. Remember – quick arms and quick feet. It is more efficient to take shorter, faster strides than long galloping footsteps. Think of your foot like a stamp and peel your foot off the pavement each time you step.

9. Don’t feel pressured to run faster than your average pace because of the large crowd. Pushing yourself to run faster than the pace you trained for can result in burn-out or injury.

10. Resist immediately stopping after you have reached the finish line. Cooling down is just as important as warming up. Continue to slowly jog for 5 to 10 minutes followed by thorough stretching after you have completed the race.