Make sure you get 64 to 96 ounces of water per day throughout the day. I have read some articles that suggest people tend to reach for food when they are actually thirsty and don’t realize it. Why? There is water in our food also (cucumbers, watermelon, apples, tomatoes, etc.).
Now don’t do anything stupid like try to drink it all your water in one sitting. It will throw off your electrolyte balance. You can throw off your salt balance, and it can kill you. It is called hyponatremia. (Hypona Whatta? Read the link. I’m not making this up.) Pace yourself.
After an hour of exercise you need water. After 90 minutes of exercise you need electrolyte replacement such as Gatorade. Drink water regularly throughout exercise and any sun/heat exposure. If you get seriously dehydrated to the point you have an excessive thirst you can’t seem to quench with lots of water and gatorade go to the ER for an IV. If you are outside in the heat for an extended period of time and you have stopped sweating, then you are in danger of a fatal heat stroke and need emergency medical care. Better yet, you won’t ever let that happen, because you are drinking your 64 to 96 ounces of water per day throughout the day. You are also smart enough not to expose yourself to extreme heat or exercise without water.
Start the day with a 2-quart pitcher of water, and just finish it by the end of the day. When you exercise consume extra water outside of the pitcher. It is definitely the easiest way to check yourself before you wreck yourself (only in regards to water intake).