Fluid intake is important when exercising or working in the heat. Water is the best fluid to consume. If you are walking, you can always carry a water bottle with you or you can purchase a fanny pack that will hold a bottle of water so you don't need to carry it. But no matter what kind of physical activity you are doing, water should be consumed on a regular basis. Don't wait to become thirsty! Even when doing chores around the house drink water. Stay away from alcoholic beverages when exercising or doing anything physically demanding, such as cutting the grass or working in the garden. Also, avoid caffeinated drinks such as iced tea or soft drinks. Caffeine is diuretic and may increase water loss, which can increase the probability of becoming dehydrated.
Electrolyte or sports drinks (such as Gatorade) are not necessary. They will not cause any harm but sometimes the sugar in them will cause stomach discomfort. Consuming too much of a sugar solution will slow down the absorption process of the fluid into the digestive system. If you prefer electrolyte solutions, then dilute them with water (about 1 to 1 ratio), which will make them easier to be absorbed and cause less discomfort in the stomach.
During very hot conditions, consume as much fresh fruit as possible since fruit is a good source of electrolytes lost with perspiration. Bananas and cantaloupe are good examples of fruit to consume.
