1. Make sure you start your workout fully hydrated. If you are setting off in the morning, you will be very dehydrated from not drinking for 8 hours. Try and have at least 500ml of fluid (a full GiveMeTap bottle) when you wake up before your workout. 
2. Your body will always try to keep the levels of sugars and salts in your cellular fluid balanced. Just drinking water stimulates your kidneys to produce more urine to keep the concentrations of sugars and salts the same. This means it takes longer for you to rehydrate properly. Try adding some squash to your water!
3. Take your bottle with you and if you have a long run, plan your route so you can fill up at a GiveMeTap refill point.  
4. How much water you need depends on your sweat rate and how hard you are working. If you sweat a lot during work outs, remember that this means you need to replenish. 
5. If you want to workout or run in cooler temperatures, try running earlier in the morning or later in the evening when the Sun isn’t at it’s peak. This way you won’t get as dehydrated.
6. Be careful when running and training overseas as you will need time to climatise to your new surroundings. Give yourself a few days to get used to the environment.
7. Do not push yourself harder when you are training in the heat. You may feel you cannot do as much as you could in a cooler environment, however, pushing hard could be a danger. 

8. Covering up can prevent burning when the heat is intense. Try wearing synthetic sportswear that keeps you cool and dry while you train.
9. Remember to protect your skin by splashing on some sun cream in exposed areas such as your neck and shoulders. 

Looking for a sports bottle to keep you hydrated while you work out? Try the GiveMeTap 600ml Bottle. Available with a pull up sports lid and a flip cap, you can get the perfect flow from our biggest bottle yet.