Rising high school junior Ashley Wells is quick on her feet.
She spends three days a week at the Sanford Field House training for cross country, track and basketball. Wells says now that summer is here, training is more intense and a lot hotter. That means she is drinking a lot more water to keep up.
"I get light headed and then it's just hard to focus," Ashley Wells said.
Wells says she is hoping to get stronger and faster for next season, since she would eventually like to play in college. She says her trainers have taught her how to prepare before and after workouts so she can keep improving.
"If you don't drink water you get dizzy and it affects your workout the rest of the time. If you drink water after it helps with the soreness and it feels good to be hydrated," Wells said.
Whether it's racing to the finish...
...or just getting an early morning lift in, sweating is bound to happen. So what is your sweat saying about you and your hydration level?
"There are a lot of people who are called salty sweaters who lose a lot of salt and electrolytes in their sweat," Sanford Sports Science Institute Director Thayne Munce said.
You should pay attention to your sweat if you see a lot of white residue on your skin or on the brim of your hat, you may be a salty sweater.
Munce says if you tend to be a salty sweater, water is good for your workout, but try to add some salty foods and sports drinks into your diet.
So how do you know when water is enough or when you should add a sports drink?
"Water does a perfectly good job but where a sports drink could become beneficial is if you are exercising for an hour or more the carbohydrates in the sports drink will help to fuel your body and the electrolytes's in the sports drink help to replenish the electrolytes you lose while you sweat," Munce said.
Munce says you should also try to workout early in the morning or later in the afternoon when it's cooler to help avoid a heat-related injury.
Munce says milk can also be a good post-workout drink for recovery and re-hydration.
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For a lot of people the summer months are a good time to fire up training for upcoming seasons or to get in better shape. But as you amp-up your workout time, don't forget to amp up your fluid intake as well. But when should you drink more water versus sports drinks?